The ABCs of Vitamins and Minerals

Do you know how to identify if your child has a deficiency in a vitamin or mineral?  Do you know what are good sources of food for the specific vitamin and mineral. Read below to learn the ABCs of Vitamins and Minerals.

Vitamins/Minerals What it does? Best Food Sources Signs of Deficiency
Vitamin A Maintains healthy eyes, skin, is an antioxidant, protects against infections and cancer Mostly found in animal sources but some fruits and vegetables contain a compound that can be converted in Vitamin A by the body. Good sources of Vitamin A Carrots, Spinach, Cabbage, Pumpkin, Sweet Potato, Broccoli, Liver, Eggs, Melon, Apricot, Papaya, Spinach, Milk Poor night vision, dry flaky skin, frequent cold (viral infections), goose bumps, acne
Vitamin C Strengthen, immune system, absorbs iron, heals wounds, fights infections Lemon juice, Orange, Papaya, Kiwi fruit, Kale, Tomato, Strawberry, Cabbage, Broccoli, Melon Frequent infections or colds, easy bruising, nose bleeds, tender gums
Vitamin B12 Formation of red blood cells Oysters, Tuna, Eggs, Cottage Cheese, Milk,  Chicken Lack of energy, constipation, tender muscles, pale skin, irritability
Vitamin D Essential for bone growth & calcium absorption Dairy products, fish, egg yolk, sunlight Tooth decay, hair loss and weak bones
Vitamin K Helps clotting of the blood Leafy green vegetables, Cauliflower, Green Beans, Kale, Broccoli, and Asparagus Easy bruising
Vitamin E For blood functioning and fighting of free radicals Mustard greens, Chard, Almonds, Sunflower seeds, Blueberries, Spinach, Collard Greens Digestive problems
Folic Acid Helps body use proteins, promotes formation of red blood cells Nuts, Whole Grains, Leafy Green Vegetables, Citrus Fruits, Anemia, anxiety, poor appetite, lack of energy
Calcium Promotes a healthy heart, healthy nerves, improves skin, bone, teeth Cheese, Almonds, Prunes, Dried Beans, Pumpkin Seeds, Dairy Products, Broccoli, Collard Greens, Calcium Fortified Orange Juice, Kale, Soybeans, Sweet Potato Muscle cramps, tooth decay, nervousness
Potassium Maintains fluid balance in the body, stimulates gut movements, helps secrets insulin Radish, Pumpkin, Cabbage, Cauliflower, Potatoes with skin, Banana, Dried Fruits, Leafy Vegetables, Lentils, Nausea, Diarrhea, Muscle Weaknesses, Irritability
Magnesium Strengthens bones and teeth, promotes healthy muscles Wheat germ, Almonds, Cashew Nuts, Peanuts, Garlic, Raisins, Green Peas, Potato Skin Muscle Weakness, Lack of appetite, nervousness
Iron Forms hemoglobin, vital for producing red blood cells Leafy green vegetables, lentils, whole grains, dried fruits, egg yolks, salmon Anemia, fatigue, pale skin, loss of appetite
Zinc Promotes cell growth, bone & tooth formation, heals wounds Peanuts, lentils, egg yolk, whole wheat Greasy skin, acne, loss of appetite, frequent infections.


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