Vitamin & Minerals

Water vs. Fat Soluble Water soluble vitamins Vitamins B, C ◦ Dissolve in water and easily pass out of the body as waste ◦ You need frequent supply of these vitamins ◦ Too many or too little of these vitamins can be harmful to your health Fat soluble vitamins* Vitamins A, D, E, K ◦ Are absorbed with the help of fats. ◦ Your body can store fat soluble vitamins. ◦ Too many or too little of these vitamins can be harmful to your health.

Vitamin A, B, & C VitaminWhat it doesWhere it is found Vitamin A* New cell growth (skin, hair, tissue) Night vision Eye health Orange fruits/veggies- (carrots, squash, cantaloupe) Cheese whole eggs broccoli Vitamin B Converts carbohydrates to energy Whole grain- (cereal, pasta, crackers) Yogurt Fish oysters Vitamin C Protects cells lower cancer risk heals wounds Citrus fruits green & red peppers Broccoli Brussels sprouts Strawberries Kiwi

Vitamin D, E, & K VitaminWhat is doesWhere it is found Vitamin D* Helps absorb calcium “Sunshine Vitamin” heart health Salmon Tuna whole eggs milk (fortified) Vitamin E* Healthy Heart cell growth healthy tissue Almonds Seeds Nuts peanut butter broccoli Vitamin K* Normal blood clotting, bones Dark green leafy veggies- (broccoli, kale, spinach)

Minerals Key Mineral What it does Where it is found Calcium Bone growth blood clotting muscle growth, teeth growth Milk products – (cheese, yogurt) dark green leafy veggies, Broccoli, fortified foods (soy products, orange juice) Phosphorus It is part of every cell in the body Healthy bones and teeth. It helps the body make energy. Dairy foods Meat fish Magnesium Muscles and nerve functions. Creates energy and makes proteins. Whole grains Nuts and Seeds green leafy veggies Potatoes Beans Avocados Bananas Milk chocolate

MineralWhat it doesWhere it is found Iron Red blood cells carry oxygen to parts of the body. Red meat Pork Fish and shellfish Poultry Beans green leafy veggies raisins Zinc Normal growth strong immunity wound healing Red meat Poultry Oysters Nuts dried beans soy foods milk whole grains Potassium Muscle and nervous system functions. Helps the body maintain water balance in the blood and body tissues. Broccoli potatoes (with skins) Green leafy veggies citrus fruit bananas dried fruits Peas lima beans