#separator:tab #html:false #tags column:4 Vitamin A Healthy eyes, skin and immune system; carrots, sweet potatoes, spinach health-vitamins-minerals Vitamin B1 (thiamin) Helps turn food into energy; whole grains, pork, beans health-vitamins-minerals Vitamin B2 (riboflavin) Energy and healthy skin; milk, eggs, greens health-vitamins-minerals Vitamin B3 (niacin) Energy and nerves; meat, peanuts, fortified grains health-vitamins-minerals Vitamin B6 Brain function and making proteins; chicken, bananas, potatoes health-vitamins-minerals Vitamin B9 (folate) Making new cells; leafy greens, beans, oranges health-vitamins-minerals Vitamin B12 Nerves and red blood cells; meat, fish, eggs, dairy health-vitamins-minerals Vitamin C Healing wounds and fighting infection; citrus, strawberries, peppers health-vitamins-minerals Vitamin D Helps absorb calcium for bones; sunlight, fortified milk, fish health-vitamins-minerals Vitamin E Protects cells; nuts, seeds, vegetable oils health-vitamins-minerals Vitamin K Helps blood clot; leafy greens such as kale health-vitamins-minerals Scurvy Disease from too little vitamin C health-vitamins-minerals Rickets Bone disease in children from too little vitamin D health-vitamins-minerals Fat-soluble vitamins A, D, E and K, stored in body fat health-vitamins-minerals Water-soluble vitamins B vitamins and C, not stored for long health-vitamins-minerals Calcium Strong bones and teeth; milk, cheese, broccoli health-vitamins-minerals Phosphorus Bones and energy; dairy, meat, nuts health-vitamins-minerals Magnesium Muscles and nerves; nuts, seeds, whole grains health-vitamins-minerals Potassium Muscles, nerves and heartbeat; bananas, potatoes, beans health-vitamins-minerals Sodium Fluid balance and nerves; salt health-vitamins-minerals Chloride Fluid balance; table salt health-vitamins-minerals Iron Carries oxygen in blood; red meat, beans, spinach health-vitamins-minerals Zinc Healing and immune system; meat, seeds, beans health-vitamins-minerals Iodine Helps the thyroid gland; iodized salt, fish health-vitamins-minerals Selenium Protects cells; Brazil nuts, fish health-vitamins-minerals Fluoride Strengthens tooth enamel; fluoridated water, toothpaste health-vitamins-minerals Copper Helps make red blood cells; nuts, shellfish health-vitamins-minerals Anemia Too little iron or red blood cells, causing tiredness health-vitamins-minerals Osteoporosis Weak, brittle bones, often from low calcium over many years health-vitamins-minerals Goiter Swollen thyroid from not enough iodine health-vitamins-minerals Which vitamin do we make in skin with sunlight? Vitamin D health-vitamins-minerals Which vitamin helps with night vision? Vitamin A health-vitamins-minerals Which vitamin is in oranges and lemons? Vitamin C health-vitamins-minerals Which vitamin is only found naturally in animal foods? Vitamin B12 health-vitamins-minerals Which mineral builds bones? Calcium health-vitamins-minerals Which mineral is in hemoglobin? Iron health-vitamins-minerals Which mineral helps fight cavities? Fluoride health-vitamins-minerals Which mineral do bananas contain a lot of? Potassium health-vitamins-minerals Who cured scurvy on ships with citrus in the 1700s? James Lind, a Scottish naval doctor, tested it in 1747 health-vitamins-minerals Multivitamin A pill with many vitamins, not a replacement for healthy food health-vitamins-minerals Supplement A product taken to add nutrients, best discussed with a doctor health-vitamins-minerals Daily value (%DV) How much of a nutrient one serving gives compared with daily needs health-vitamins-minerals Fortified food Food with added vitamins or minerals, like many cereals health-vitamins-minerals Enriched grain Grain with some nutrients added back after processing health-vitamins-minerals Trace mineral A mineral needed in tiny amounts health-vitamins-minerals Macrominerals Minerals needed in larger amounts, like calcium and sodium health-vitamins-minerals Electrolytes Minerals such as sodium and potassium that carry electrical signals health-vitamins-minerals Vitamin C and iron Vitamin C helps the body absorb iron from plant foods health-vitamins-minerals Vitamin D and calcium Vitamin D helps the body absorb calcium health-vitamins-minerals Beta-carotene Orange pigment in plants the body turns into vitamin A health-vitamins-minerals Why eat leafy greens? They supply vitamins A, C, K, folate and minerals health-vitamins-minerals Why not take huge doses of vitamins? Too much of some vitamins can be harmful health-vitamins-minerals