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# Minerals and Vitamins If you eat a balanced diet, you should get all of the vitamins and minerals you need. Minerals are elements essential for good health. You need six minerals in large amounts: calcium, chloride, magnesium, phosphorus, potassium, and sodium. There are at least 12 minerals th...

# Minerals and Vitamins If you eat a balanced diet, you should get all of the vitamins and minerals you need. Minerals are elements essential for good health. You need six minerals in large amounts: calcium, chloride, magnesium, phosphorus, potassium, and sodium. There are at least 12 minerals that are required in very small amounts. These include fluorine, iodine, iron, and zinc. Calcium is necessary for strong bones and teeth. Magnesium and sodium help the body use proteins. Potassium is needed to regulate your heartbeat and produce muscle movement, and iron is necessary for red blood cell production. Vitamins are another class of nutrients. Your body needs vitamins in small amounts. Vitamins are essential for good health and growth. They also control many body functions. Only vitamin D can be made by the body, so you have to get the most vitamins from food. Table 1 provides information about six essential vitamins. ## Table 1: Some Essential Vitamins | Vitamin | What it does | Where you get it | |---|---|---| | A | Keeps skin and eyes healthy; builds strong bones and teeth | Yellow and orange fruits and vegetables, leafy greens, meats, and milk | | B (various forms) | Helps body use carbohydrates; helps blood, nerves, and heart function | Meats, whole grains, beans, peas, nuts, and seafood | | C | Strengthens tissues; helps the body absorb iron, fight disease | Citrus fruits, leafy greens, broccoli, peppers, and cabbage | | D | Builds strong bones and teeth; helps the body use calcium and phosphorus | Enriched milk with vitamin D, eggs, and fish | | E | Protects red blood cells from destruction; keeps skin healthy | Oils, fats, eggs, whole grains, liver, and leafy greens | | K | Assists with blood clotting | Leafy greens, tomatoes, and potatoes |

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