Vitamins and Minerals

Vitamins and minerals are two important nutrients needed by the body for growth and a healthy immune system. Vitamins convert food into energy, and minerals help build strong bones and regulate heartbeats.

The body needs greater amounts of some vitamins and minerals than others. The best way to ensure you are getting enough of the vitamins and minerals your body needs is to eat a variety of foods. Aim to eat 3 servings of fruit, 5 servings of vegetables, and 2 to 3 servings of low-fat dairy products a day. Also try to eat beans, high-fiber breads and iron-enriched cereals.

The charts below explain the benefits and food sources of each vitamin and mineral.

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