{
 "source": "https://peabody.kids/flashcards/health-vitamins-minerals",
 "id": "health-vitamins-minerals",
 "title": "Vitamins and Minerals",
 "category": "health-life",
 "subject": "Health",
 "levels": [
  "6-8",
  "9-12",
  "adult"
 ],
 "description": "What each vitamin and mineral does and which foods supply it.",
 "tags": [
  "vitamins",
  "minerals",
  "nutrition"
 ],
 "frontLabel": "Nutrient",
 "backLabel": "Job and sources",
 "cards": [
  [
   "Vitamin A",
   "Healthy eyes, skin and immune system; carrots, sweet potatoes, spinach"
  ],
  [
   "Vitamin B1 (thiamin)",
   "Helps turn food into energy; whole grains, pork, beans"
  ],
  [
   "Vitamin B2 (riboflavin)",
   "Energy and healthy skin; milk, eggs, greens"
  ],
  [
   "Vitamin B3 (niacin)",
   "Energy and nerves; meat, peanuts, fortified grains"
  ],
  [
   "Vitamin B6",
   "Brain function and making proteins; chicken, bananas, potatoes"
  ],
  [
   "Vitamin B9 (folate)",
   "Making new cells; leafy greens, beans, oranges"
  ],
  [
   "Vitamin B12",
   "Nerves and red blood cells; meat, fish, eggs, dairy"
  ],
  [
   "Vitamin C",
   "Healing wounds and fighting infection; citrus, strawberries, peppers"
  ],
  [
   "Vitamin D",
   "Helps absorb calcium for bones; sunlight, fortified milk, fish"
  ],
  [
   "Vitamin E",
   "Protects cells; nuts, seeds, vegetable oils"
  ],
  [
   "Vitamin K",
   "Helps blood clot; leafy greens such as kale"
  ],
  [
   "Scurvy",
   "Disease from too little vitamin C"
  ],
  [
   "Rickets",
   "Bone disease in children from too little vitamin D"
  ],
  [
   "Fat-soluble vitamins",
   "A, D, E and K, stored in body fat"
  ],
  [
   "Water-soluble vitamins",
   "B vitamins and C, not stored for long"
  ],
  [
   "Calcium",
   "Strong bones and teeth; milk, cheese, broccoli"
  ],
  [
   "Phosphorus",
   "Bones and energy; dairy, meat, nuts"
  ],
  [
   "Magnesium",
   "Muscles and nerves; nuts, seeds, whole grains"
  ],
  [
   "Potassium",
   "Muscles, nerves and heartbeat; bananas, potatoes, beans"
  ],
  [
   "Sodium",
   "Fluid balance and nerves; salt"
  ],
  [
   "Chloride",
   "Fluid balance; table salt"
  ],
  [
   "Iron",
   "Carries oxygen in blood; red meat, beans, spinach"
  ],
  [
   "Zinc",
   "Healing and immune system; meat, seeds, beans"
  ],
  [
   "Iodine",
   "Helps the thyroid gland; iodized salt, fish"
  ],
  [
   "Selenium",
   "Protects cells; Brazil nuts, fish"
  ],
  [
   "Fluoride",
   "Strengthens tooth enamel; fluoridated water, toothpaste"
  ],
  [
   "Copper",
   "Helps make red blood cells; nuts, shellfish"
  ],
  [
   "Anemia",
   "Too little iron or red blood cells, causing tiredness"
  ],
  [
   "Osteoporosis",
   "Weak, brittle bones, often from low calcium over many years"
  ],
  [
   "Goiter",
   "Swollen thyroid from not enough iodine"
  ],
  [
   "Which vitamin do we make in skin with sunlight?",
   "Vitamin D"
  ],
  [
   "Which vitamin helps with night vision?",
   "Vitamin A"
  ],
  [
   "Which vitamin is in oranges and lemons?",
   "Vitamin C"
  ],
  [
   "Which vitamin is only found naturally in animal foods?",
   "Vitamin B12"
  ],
  [
   "Which mineral builds bones?",
   "Calcium"
  ],
  [
   "Which mineral is in hemoglobin?",
   "Iron"
  ],
  [
   "Which mineral helps fight cavities?",
   "Fluoride"
  ],
  [
   "Which mineral do bananas contain a lot of?",
   "Potassium"
  ],
  [
   "Who cured scurvy on ships with citrus in the 1700s?",
   "James Lind, a Scottish naval doctor, tested it in 1747"
  ],
  [
   "Multivitamin",
   "A pill with many vitamins, not a replacement for healthy food"
  ],
  [
   "Supplement",
   "A product taken to add nutrients, best discussed with a doctor"
  ],
  [
   "Daily value (%DV)",
   "How much of a nutrient one serving gives compared with daily needs"
  ],
  [
   "Fortified food",
   "Food with added vitamins or minerals, like many cereals"
  ],
  [
   "Enriched grain",
   "Grain with some nutrients added back after processing"
  ],
  [
   "Trace mineral",
   "A mineral needed in tiny amounts"
  ],
  [
   "Macrominerals",
   "Minerals needed in larger amounts, like calcium and sodium"
  ],
  [
   "Electrolytes",
   "Minerals such as sodium and potassium that carry electrical signals"
  ],
  [
   "Vitamin C and iron",
   "Vitamin C helps the body absorb iron from plant foods"
  ],
  [
   "Vitamin D and calcium",
   "Vitamin D helps the body absorb calcium"
  ],
  [
   "Beta-carotene",
   "Orange pigment in plants the body turns into vitamin A"
  ],
  [
   "Why eat leafy greens?",
   "They supply vitamins A, C, K, folate and minerals"
  ],
  [
   "Why not take huge doses of vitamins?",
   "Too much of some vitamins can be harmful"
  ]
 ]
}