| Essential Vitamin/Mineral: |
Why You Need It: |
Where You Find It: |
| Vitamin A & Beta Carotene (770 mcg/ 1283.33 IU) |
Helps bones and teeth grow |
Liver, milk, eggs, carrots, spinach, green and yellow vegetables, broccoli, potatoes, pumpkin, yellow fruits, cantaloupe |
| Vitamin D (5 mcg/ 400 IU) |
Helps body use calcium and phosphorus; promotes strong teeth and bones |
Milk, fatty fish, sunshine |
| Vitamin E (15 mg/ 30 IU) |
Helps body form and use red blood cells and muscles |
Vegetable oil, wheat germ, nuts, spinach, fortified cereals |
| Vitamin C (80 – 85 mg) |
An antioxidant that protects tissues from damage and helps body absorb iron; builds healthy immune system |
Citrus fruits, bell peppers, green beans, strawberries, papaya, potatoes, broccoli, tomatoes |
| Thiamin/B1 (1.4 mg) |
Raises energy level and regulates nervous system |
Whole grain, fortified cereals, wheat germ, organ meats, eggs, rice, pasta, berries, nuts, legumes, pork |
| Riboflavin/B2 (1.4 mg) |
Maintains energy, good eyesight, healthy skin |
Meats, poultry, fish, dairy products, fortified cereals, eggs |
| Niacin/B3 (18 mg) |
Promotes healthy skin, nerves and digestion |
High-protein foods, fortified cereals and breads, meats, fish, milk, eggs, peanuts |
| Pyridoxine/B6 (1.9 mg) |
Helps form red blood cells; helps with morning sickness |
Chicken, fish, liver, pork, eggs, soybeans, carrots, cabbage, cantaloupe, peas, spinach, wheat germ, sunflower seeds, bananas, beans, broccoli, brown rice, oats, bran, peanuts, walnuts |
| Folic Acid/Folate (600 mcg) |
Helps support the placenta, and reduces the risk of spina bifida and other neural tube defects |
Oranges, orange juice, strawberries, green leafy vegetables, spinach, beets, broccoli, cauliflower, fortified cereals, peas, pasta, beans, nuts |
| Calcium (1,000 – 1,300 mg) |
Creates strong bones and teeth, helps prevent blood clots, helps muscles and nerves function |
Yogurt, milk, cheddar cheese, calcium-fortified foods like soy milk, juices, breads, cereals, dark green leafy vegetables, canned fish with bones |
| Iron (27 mg) |
Helps in the production of hemoglobin; reduces the risk of anemia, low birth weight, and premature delivery |
Beef, pork, dried beans, spinach, dried fruits, wheat germ, oatmeal or grains fortified with iron |
| Protein (71 mg) |
Helps in the production of amino acids; repairs cells |
Most animal foods, meat, poultry, eggs, dairy products, veggie burgers, beans, legumes, nuts |
| Zinc (11-12 mg) |
Helps produce insulin and enzymes |
Red meats, poultry, beans, nuts, whole grains, fortified cereals, oysters, dairy products |