The ABCs of Vitamins and Minerals
August 18, 2010 by Rashmi
Filed under Diet and Nutrition, Featured
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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