We learned that proper nutrition means eating the right foods so that our bodies receive the vitamins and the minerals our bodies need to function.
Different parts of our bodies, like our eyes, brains, muscles and bones, need different nutrients to grow and be healthy.
Here is a list of vitamins and minerals that our bodies need:
Vitamin A
- eyes, immune system, skin
- Found in: Milk, eggs, orange and green vegetables
Vitamin C
- Bones, Blood Vessels, Teeth, Gums, Healing, Brain
- Found in: Peppers, oranges, spinach, tomatoes
Vitamin D
- bones
- Found in: Sunlight, milk, fish oil, eggs
Vitamin E
- blood cells
- Found in: Nuts, green leaves, whole grains
B12 vitamin
- red blood cells, nerves
- Found in: Fish, milk, cheese, red meat, chicken
Vitamin B6
- brain, nerves, muscles
- Found in: Bananas, Nuts, Red Meat, Chicken, Fish, Eggs, Beans
Thiamine (B1)
- Muscles, nervous system, heart
- Found in: Meat, fish, beans, peas
Niacin (B3)
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- skin, nerves
- Found in: Chicken, red meat, peanuts, fish
Riboflavin (B2)
- energy, red blood cells, eyes
- Found in: Meat, eggs, peas, nuts, milk, green vegetables
Folate (B9, folic acid)
- red blood cells, DNA
- Found in: Green vegetables, beans, liver, oranges
Minerals
Calcium
- bones and teeth
- Found in: Milk, yogurt, cheese, green vegetables
Iron
- Blood
- Found in: Red meat, poultry, soy, green leafy vegetables, fish, pork
Magnesium
- Muscles, nerves, bones, energy
- Found in: Nuts, whole grains, breads, bananas, milk
Phosphor
- Bones, teeth, energy, cells
- Found in: Milk, Meat, Fish
Potassium
- Nervous system muscles
- Found in: Potatoes, broccoli, bananas and other fruits
Zinc
- Growth and Immune System
- Found in: Red meat, seafood, nuts, milk, whole grains, poultry
Read too: Vitamins – Function, types, table and trivia
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