Minerals
This mineral is essential for strong bones and teeth
What is calcium?
This vitamin is known as the "sunshine vitamin" because our bodies produce it when exposed to sunlight.
What is vitamin D?
Eating citrus fruits with iron-rich foods helps increase the absorption of this mineral.
What is iron?
This dairy product is an excellent source of calcium, which is essential for bone health.
What is milk (or yogurt/cheese)?
This mineral is crucial for strong teeth and is often added to drinking water
What is fluoride?
This mineral helps transport oxygen in the blood and is found in foods like red meat and spinach.
What is iron?
A lack of this vitamin leads to scurvy, a disease once common among sailors
What is vitamin C?
This mineral competes with calcium for absorption and is found in high amounts in sodas.
What is phosphorus?
This orange vegetable is rich in beta-carotene, which the body converts to vitamin A.
What is a carrot?
What is Folic acid (vitamin B9)?
This electrolyte mineral helps regulate fluid balance and muscle contractions.
What is potassium?
This B-vitamin is essential for energy metabolism and is found in whole grains.
What is vitamin B1 (thiamine)?
Fat-soluble vitamins (A, D, E, and K) are best absorbed when eaten with this macronutrient.
What is fat?
This leafy green is packed with iron, but its absorption can be hindered by oxalates.
What is spinach?
A lack of this mineral can lead to muscle cramps, irregular heartbeat, and fatigue, and it's found in nuts and whole grains.
What is magnesium?
A deficiency of this mineral can cause goiter and is important for thyroid function
What is iodine?
This fat-soluble vitamin is crucial for blood clotting
What is vitamin K?
Oxalates, found in spinach and tea, can inhibit the absorption of this mineral
What is calcium?
These tiny seeds are an excellent source of magnesium, fiber, and healthy fats, making them a powerhouse for heart health.
What are pumpkin seeds (or chia seeds/flaxseeds)?
This mineral plays a key role in regulating blood pressure by helping blood vessels relax and counteracting the effects of sodium.
What is potassium?
This mineral works with insulin to help regulate blood sugar levels.
What is chromium?
This vitamin is important for vision and is found in high amounts in carrots.
What is vitamin A?
Excessive alcohol consumption can interfere with the absorption of this crucial B-vitamin.
What is thiamine (B1)?
This oily fish is a top source of vitamin D and omega-3s, making it a brain-boosting superfood.
What is salmon (or sardines/mackerel)?
This vitamin acts as a powerful antioxidant, supports immune function, and is crucial for collagen production and wound healing.
What is vitamin C?