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

Free flashcards from Peabody at peabody.kids/flashcards/health-vitamins-minerals