Vitamins and Minerals (Task C Term 1)

Niacin/Vitamin B3 (Benefits)

Niacin helps the body turn food into energy. It helps maintain healthy skin and is important for nerve function.

Folate/Vitamin B9

Liver, dried beans and other legumes, green leafy vegetables, asparagus, and orange juice are good sources of this vitamin.

Folate/Vitamin B9

Folate helps the body make red blood cells. It is also needed to make DNA.

Niacin/Vitamin B3 (Sources)

Niacin is found in red meat, poultry, fish, and peanuts.

Riboflavin/Vitamin B2

Riboflavin is essential for turning carbohydrates into energy and producing red blood cells. It is also important for vision.

Riboflavin/Vitamin B2

Riboflavin is found in meat, eggs, legumes (like peas and lentils), nuts, dairy products, green leafy vegetables, broccoli, asparagus.

Vitamin A (Sources)

Sources of Vitamin A are milk, eggs, liver, fortified cereals, darkly coloured orange or green vegetables, and orange fruits such as cantaloupe, apricots, peaches, papayas, and mangos.

Thiamin/Vitamin B1 (Benefits)

Thiamin helps the body convert carbohydrates into energy and is necessary for the heart, muscles, and nervous system to function properly.

Thiamin/Vitamin B1 (Sources)

Thiamin is found in cereals, and pasta; meat and fish; dried beans, soy foods, and peas; and whole grains.

Vitamin A (Benefits)

Vitamin A helps to prevent eye problems, promotes a healthy immune system, is essential in growth and cell development and keeps skin healthy.

Vitamin B12 (Benefits)

Vitamin B12 helps to make red blood cells, and is important for nerve cell function.

Vitamin B12 (Sources)

Vitamin B12 is found naturally in fish, red meat, poultry, milk, cheese, and eggs. It's also added to some breakfast cereals.

Vitamin B6 (Sources)

Vitamin B6 is found in potatoes, bananas, beans, seeds, nuts, red meat, poultry, fish, eggs, spinach, and fortified cereals.

Vitamin B6 (Benefits)

Vitamin B6 is important for normal brain and nerve function. It also helps the body break down proteins and make red blood cells.

Vitamin C (Benefits)

Vitamin C forms collagen, a tissue that helps to hold cells together. It is essential for healthy bones, teeth, gums, and blood vessels. It helps the body absorb iron and calcium, aids in wound healing, and contributes to brain function.

Vitamin C (Sources)

Vitamin C is found in red berries, kiwi, red and green bell peppers, tomatoes, broccoli, spinach, and juices made from guava, grapefruit, and orange.

Vitamin D (Sources)

Vitamin D is not only found in food, your body manufactures it when you get sunlight on your skin. You can also get vitamin D from egg yolks, fish oils, and fortified foods like milk.

Vitamin D (Benefits)

Vitamin D strengthens bones because it helps the body absorb calcium.

Vitamin E (Benefits)

Vitamin E is an antioxidant and helps protect cells from damage. It is also important for the health of red blood cells.

Vitamin E (Sources)

Vitamin E is found in foods such as vegetable oils, nuts, and green leafy vegetables. Avocados, wheat germ, and whole grains are also good sources.