Colorado Reader March 2020: Building Blocks Fuel Your Fun | Page 4

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, Vitamin D is necessary for calcium Magnesium is essential for strong
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. 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. 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.
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.
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.
4 - Colorado Agriculture in the Classroom
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.