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Vitamins and Minerals
What each vitamin and mineral does and which foods supply it.
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52 cards
- Vitamin ANutrientHealthy eyes, skin and immune system; carrots, sweet potatoes, spinach
- Vitamin B1 (thiamin)NutrientHelps turn food into energy; whole grains, pork, beans
- Vitamin B2 (riboflavin)NutrientEnergy and healthy skin; milk, eggs, greens
- Vitamin B3 (niacin)NutrientEnergy and nerves; meat, peanuts, fortified grains
- Vitamin B6NutrientBrain function and making proteins; chicken, bananas, potatoes
- Vitamin B9 (folate)NutrientMaking new cells; leafy greens, beans, oranges
- Vitamin B12NutrientNerves and red blood cells; meat, fish, eggs, dairy
- Vitamin CNutrientHealing wounds and fighting infection; citrus, strawberries, peppers
- Vitamin DNutrientHelps absorb calcium for bones; sunlight, fortified milk, fish
- Vitamin ENutrientProtects cells; nuts, seeds, vegetable oils
- Vitamin KNutrientHelps blood clot; leafy greens such as kale
- ScurvyNutrientDisease from too little vitamin C
- RicketsNutrientBone disease in children from too little vitamin D
- Fat-soluble vitaminsNutrientA, D, E and K, stored in body fat
- Water-soluble vitaminsNutrientB vitamins and C, not stored for long
- CalciumNutrientStrong bones and teeth; milk, cheese, broccoli
- PhosphorusNutrientBones and energy; dairy, meat, nuts
- MagnesiumNutrientMuscles and nerves; nuts, seeds, whole grains
- PotassiumNutrientMuscles, nerves and heartbeat; bananas, potatoes, beans
- SodiumNutrientFluid balance and nerves; salt
- ChlorideNutrientFluid balance; table salt
- IronNutrientCarries oxygen in blood; red meat, beans, spinach
- ZincNutrientHealing and immune system; meat, seeds, beans
- IodineNutrientHelps the thyroid gland; iodized salt, fish
- SeleniumNutrientProtects cells; Brazil nuts, fish
- FluorideNutrientStrengthens tooth enamel; fluoridated water, toothpaste
- CopperNutrientHelps make red blood cells; nuts, shellfish
- AnemiaNutrientToo little iron or red blood cells, causing tiredness
- OsteoporosisNutrientWeak, brittle bones, often from low calcium over many years
- GoiterNutrientSwollen thyroid from not enough iodine
- Which vitamin do we make in skin with sunlight?NutrientVitamin D
- Which vitamin helps with night vision?NutrientVitamin A
- Which vitamin is in oranges and lemons?NutrientVitamin C
- Which vitamin is only found naturally in animal foods?NutrientVitamin B12
- Which mineral builds bones?NutrientCalcium
- Which mineral is in hemoglobin?NutrientIron
- Which mineral helps fight cavities?NutrientFluoride
- Which mineral do bananas contain a lot of?NutrientPotassium
- Who cured scurvy on ships with citrus in the 1700s?NutrientJames Lind, a Scottish naval doctor, tested it in 1747
- MultivitaminNutrientA pill with many vitamins, not a replacement for healthy food
- SupplementNutrientA product taken to add nutrients, best discussed with a doctor
- Daily value (%DV)NutrientHow much of a nutrient one serving gives compared with daily needs
- Fortified foodNutrientFood with added vitamins or minerals, like many cereals
- Enriched grainNutrientGrain with some nutrients added back after processing
- Trace mineralNutrientA mineral needed in tiny amounts
- MacromineralsNutrientMinerals needed in larger amounts, like calcium and sodium
- ElectrolytesNutrientMinerals such as sodium and potassium that carry electrical signals
- Vitamin C and ironNutrientVitamin C helps the body absorb iron from plant foods
- Vitamin D and calciumNutrientVitamin D helps the body absorb calcium
- Beta-caroteneNutrientOrange pigment in plants the body turns into vitamin A
- Why eat leafy greens?NutrientThey supply vitamins A, C, K, folate and minerals
- Why not take huge doses of vitamins?NutrientToo much of some vitamins can be harmful
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