Foods II Vitamins and Minerals

helps keep skin clean and smooth and mucus membranes healthy; helps prevent night blindness and helps promote growth. (Food Sources: liver, egg yolk, dark green and yellow fruits and vegetable, butter, whole and fortified milk)

• Vitamin A

• Vitamin D

• Vitamin K

• Vitamin C

Helps build strong bones and teeth in children; helps maintain bones in adults; known as the sunshine vitamin (Food Sources: fortified milk, butter and margarine; fish, liver; sardines; tuna; the sun)

• Vitamin A

• Vitamin D

• Vitamin C

• Thiamin

Acts as an antioxidant that protects cell membranes of cells exposed to high concentration of oxygen (liver and other variety meats, eggs, leafy green vegetables, whole grain cereals,salad oils, shortening and other fats and oils)

• Vitamin E

• Vitamin A

• Iodine

• Water

helps blood clots (food sources: organ meats (liver) leafy green vegetables, cauliflower, other vegetables, and egg yolk)

• Vitamin C

• Vitamin K

• Riboflavin

• Niacin

Promotes healthy gums and tissues; helps wound heal and broken bones mend; helps body fight infection (food sources: citrus fruits (lemons, oranges, limes) strawberries, cantaloupe, broccoli, green peppers, raw cabbages, tomatoes)

• Vitamin C

• Vitamin E

• Vitamin K

• Vitamin A

Helps promote normal appetite and digestion; forms parts of the coenzymes needed for the breakdown of carbohydrates; helps body release energy from food (Food sources: pork, other meats, poultry, fish, eggs enriched or whole grain breads and cereals)

• Thiamin (know as Vitamin B1)

• Vitamin D

• Vitamin E

• Vitamin K

It is crucial for breaking down food carbohydrates , helps keep skin, tongues and lips normal and helps prevent scaly, greasy areas around the mouth (food sources: milk, all kinds of cheese, ice cream, liver, other meats poultry, eggs, and dark green leafy vegetables)

• Riboflavin (Vitamin B2)

• vitamin K

• Vitamin D

• Vitamin A

helps keep the nervous system healthy, help keep skin, mouth, tongue, and digestive tract healthy, (food sources: meat, fish, poultry, milk, enriched or whole grain breads and cereals, peanuts, peanut butter)

• Niacin (B3 vitamin)

• Vitamin D

• Vitamin C

• Vitamin E

plays a role in the breakdown of proteins, fats, and carbohydrates; plays a role in the regeneration of red blood cells (food sources: liver, muscle meats, vegetables, and whole grain cereals)

• B6 Vitamin

• Folate

• iron

• Vitamin A

helps produce normal blood cells; helps convert food into energy; helps prevent damage to the brain and spinal cord of unborn babies (Food sources: broccoli, asparagus, leafy green vegetables, legumes, liver, yogurt, strawberries, bananas)

• folate

• Vitamin B6

• thiamin

• Vitamin C