| Other vitamins and minerals | 1453.00000000000 | Other vitamins and minerals | Other vitamins and minerals | O | English | Nutrition | Child (0-12 years);Teen (13-18 years) | NA | Digestive system | Healthy living and prevention | Caregivers
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First nations | NA | | 2013-09-27T04:00:00Z | | | | | | 8.10000000000000 | 65.4000000000000 | 647.000000000000 | | Flat Content | Health A-Z | <p>Discover the role and food sources of vitamins A, B, C, E and K and key minerals such as potassium and selenium.</p><p></p> | <p>The body needs a range of vitamins and minerals to function effectively. This page covers vitamins A, B, C, E and K and key minerals such as potassium and selenium.</p> | | <h2>Key points</h2>
<ul><li>A range of vitamins help the body produce energy from food and keep eyes, skin and the immune system healthy. </li>
<li>Potassium helps control blood pressure and keep fluids balanced in blood and tissue.</li>
<li>Selenium helps the thyroid work properly. </li>
<li>A balanced diet of food from all four food groups will help a healthy person meet their daily vitamin and mineral needs.</li></ul> | <h3>Vitamin A</h3><p><strong>What it does</strong></p><ul><li>Keeps eyes, skin and immune system healthy</li></ul><p><strong>Where you will find it</strong></p><ul><li>Liver, some fish </li><li>Milk, cheese</li></ul><h3>Vitamin B1 (thiamin)</h3><p><strong>What it does</strong></p><ul><li>Helps the body use carbohydrates and proteins from foods to produce energy</li></ul><p><strong>Where you will find it</strong></p><ul><li>Whole grains, enriched grains</li><li>Liver, pork</li><li>Dried beans</li><li>Nuts and seeds</li></ul><h3>Vitamin B2 (riboflavin)</h3><p><strong>What it does</strong></p><ul><li>Helps the body use fat, protein and carbohydrates to produce energy</li><li>Helps the body produce vitamin B3 (niacin) and vitamin B6 (pyridoxine)</li></ul><p><strong>Where you will find it</strong></p><ul><li>Green leafy vegetables</li><li>Liver, kidney</li><li>Milk, cheese, yogurt</li><li>Whole grains, enriched grains</li></ul><h3>Vitamin B3 (niacin)</h3><p><strong>What it does</strong></p><ul><li>Helps the body use protein, fat and carbohydrates to produce energy</li><li>Helps enzymes work properly</li></ul><p><strong>Where you will find it</strong></p><ul><li>Liver, salmon, tuna</li><li>Whole grain cereals</li><li>Mushrooms, potatoes</li><li>Brewer’s yeast</li><li>Milk, cottage cheese</li><li>Peanuts, pumpkin and sunflower seeds</li></ul><h3>Vitamin B6 (pyridoxine)</h3><p><strong>What it does</strong></p><ul><li>Helps your body make and use protein and glycogen (the stored energy in your muscles and liver)</li><li>Helps form hemoglobin, which carries oxygen in your blood</li></ul><p><strong>Where you will find it</strong></p><ul><li>Liver, tuna, salmon</li><li>Whole grain cereals</li><li>Potatoes (with skin)</li><li>Bananas</li><li>Chickpeas</li></ul><h3>Vitamin C</h3><p><strong>What it does</strong></p><ul><li>Helps keep the immune system healthy</li><li>Plays an important role in the growth and repair of bones, teeth and other tissues</li><li>Helps body absorb non-heme iron from grains and vegetables</li><li>Protects the skin from bruising and helps heal cuts and wounds</li></ul><p><strong>Where you will find it</strong></p><ul><li>Bell peppers, green leafy vegetables</li><li>Grapefruits, oranges, kiwis, strawberries</li><li>Tomatoes</li></ul><h3>Vitamin E</h3><p><strong>What it does</strong></p><ul><li>Protects against cell damage</li><li>Maintains a healthy immune system</li><li>Helps the body form red blood cells</li></ul><p><strong>Where you will find it</strong></p><ul><li>Toasted almonds, almond butter</li><li>Roasted sunflower seeds, sunflower oil</li><li>Wheat germ, wheat germ oil</li><li>Avocados</li><li>Peanuts, peanut butter</li><li>Canned tomato sauce</li><li>Leafy green vegetables: cooked spinach, cooked Swiss chard</li><li>White tuna, canned in oil</li><li>Sockeye salmon </li></ul><h3>Vitamin K</h3><p><strong>What it does</strong></p><ul><li>Helps with blood clotting to help the body heal wounds</li></ul><p><strong>Where you will find it</strong></p><ul><li>Dark green leafy vegetables such as kale, spinach, romaine lettuce, parsley or collard greens</li><li>Wheat bran</li><li>Tomatoes</li><li>Cheese</li><li>Egg yolk</li><li>Liver</li></ul><h3>Potassium</h3><p><strong>What it does</strong></p><ul><li>Keeps fluids balanced in blood and tissue</li><li>Helps control blood pressure</li><li>Allows nerves and muscles to work together</li></ul><p><strong>Where you will find it</strong></p><ul><li>Bananas, papayas</li><li>Sweet potatoes, dark leafy greens</li><li>Avocado, prune juice, tomato juice, orange juice</li><li>Milk, yogurt</li><li>Dried beans such as navy, pinto, and black beans, chickpeas, lentils</li><li>Beef, pork, fish</li><li>Pistachio nuts, almonds, pumpkin, flax and sunflower seeds</li></ul><h3>Selenium</h3><p><strong>What it does</strong></p><ul><li>Protects against cell damage</li><li>Helps the thyroid work properly</li></ul><p><strong>Where you will find it</strong></p><ul><li>Brazil nuts</li><li>Liver, pork, beef</li><li>Oysters, cooked salmon, sardines, canned tuna, canned salmon with bones</li><li>Eggs, cottage cheese</li><li>Couscous, whole wheat products</li></ul><h3>Carotenoids: alpha, betacarotene and betacryptoxanthin</h3><p><strong>What it does</strong></p><ul><li>Though they are not vitamins, some types can turn into vitamin A in the body</li><li>Protect the body from damage caused by harmful molecules called free radicals</li></ul><p><strong>Where you will find it</strong></p><ul><li>Sweet potato, pumpkin, butternut squash, carrots</li><li>Dark leafy green vegetables such as spinach, beet greens and Swiss chard</li><li>Broccoli</li><li>Dried apricots </li><li>Cantaloupe</li><li>Tomatoes</li></ul>
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