Building BLock : Vitamins & Minerals
Vitamins and minerals are the workers found in foods we eat . Your body needs them to get its jobs done and so that you can grow the way you should . When it comes to vitamins and minerals , each one has its own special job in our bodies .
Vitamin A is important for vision , bone growth , reproduction , and regulating the immune system . Good sources include sweet potatoes , pumpkin , carrots , spinach , turnip greens , mustard greens , kale , collard greens , winter squash , cantaloupe , red peppers , and Chinese cabbage .
B vitamins There are eight B vitamins and they are essential for cell metabolism , supporting the immune and nervous system , and skin and muscle tone . Good sources include fortified cereals , meat , dairy products , fruits , and vegetables .
Vitamin C is needed for a strong immune system and it promotes healthy gums , teeth , bones , and cartilage . Good sources include red and green peppers , kiwi , strawberries , sweet potatoes , kale , cantaloupe , broccoli , pineapple , Brussels sprouts , oranges , mangoes , tomato juice , and cauliflower .
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Vitamin D is necessary for calcium absorption and because of this it is essential for bone growth and bone health . It is also involved in the immune system . It reduces inflammation and helps prevent heart disease . The majority of Americans are deficient in this vitamin due to insufficient sun exposure and the decline in milk consumption . Good sources include fatty fish such as salmon , tuna , mackerel , fish liver oils , and fortified dairy and juice products .
Vitamin E is the most important antioxidant in the fatty part of our cells . It is important in protecting our bodies from arthritis , heart disease , diabetes , and infection . Vitamin E is made by plants only . Good sources include wheat germ oil , salad oils , sunflower seeds , almonds , chard , mustard greens , and turnip greens .
Vitamin K is needed for blood clotting . Good sources include green leafy vegetables , especially broccoli , cabbage , turnip greens , and legumes .
Magnesium is essential for strong bones , and proper muscle and nerve cell function . It is involved in so many things that it affects every system in our body . Good sources include green leafy vegetables like Swiss chard and spinach , broccoli , summer squash and sunflower and sesame seeds .
Calcium is essential to build and maintain strong bones throughout life and is needed for muscles to work properly . Good sources include dairy products , fortified juices and soy products , green leafy vegetables , and seaweed .
Potassium is important for muscles and nerves to work properly and for regulating blood pressure . It also plays a role in preventing diabetes and heart disease . Good sources include many fruits and vegetables , such as spinach , mushrooms , fennel , kale , broccoli , winter squash , molasses , eggplant , potatoes , sweet potatoes , bananas , oranges , and cantaloupe .