Nutrition: Vitamins & Minerals

Calcium and Iron are examples of important minerals.

Calcium helps build strong bones and teeth. Good sources are:

  • Milk

  • Apricots

Iron helps the blood carry oxygen around the body. Good sources are

  • Meats

  • Eggs

  • Dark green vegetables

  • Shellfish

Vitamins support important bodily functions.

Fruit and vegetables are a particularly good source of vitamins.

Important vitamins include A, C, D, E and K.

Vitamin A supports vision and the immune system. It is found in melon, pumpkin, carrots, apricots, tomatoes and liver.

Vitamin C helps protect cells and heal the body. It is found in citrus fruits, peppers, strawberries and tomatoes.

Vitamin D keeps bones and muscles healthy. It is found in fish oils, red meat, liver and egg yolks.

Vitamin E gives us healthier eyes and skin, whilst also supporting the immune system. It is found in vegetable oils, avocado, brocolli, almonds and eggs.

Vitamin K helps prevent blood clots. It is found in egg yolks, fish oils, dairy products and leafy vegetables.

This table will help you to remember some of the most important foods that supply our bodies with much needed vitamins.