Vitamin & Mineral Sources for Pre-teens

Vitamin A What does it do? Promotes growth and health of cells and tissue throughout your body. Protects against infection. Helps maintain normal eyesight. Serves to reduce risk of certain cancers and diseases common to aging.

Foods Liver, spinach, romaine lettuce and papaya

Iron What does it do? Creates hemoglobin, carrying oxygen through the body. Produces energy. Helps Protect against infection.

Foods Liver, spinach, brown or wild rice, dried fruit and pumpkin seeds

Vitamin D What does it do? Promotes the absorption of minerals that are deposited into bones and teeth in order to make them stronger. Main source of this "sunshine vitamin" is the sun, which allows your skin to produce vitamin D.

Foods vitamin D fortified milk, eggs and salomon

Vitamin C What does it do? Helps form and repair red blood cells, bones and other tissues. Produces a connective tissue that holds together muscles and bones. Helps protect from infection by maintaining a healthy immune system.

Foods Broccoli, tomatoe juice, cabbage and tangerines

Calcium What does it do? Builds bones and helps to keep them strong by slowing the rate of bone loss during the aging process. Helps the heart to beat. Important for normal nerve functioning and blood clotting.

Foods Dried beans, nachos, tortillas, turnip greens, canned salomon, bok choy and tofu

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Vitamin A	What does it do?	Promotes growth and health of cells and tissue throughout your body. Protects against infection. Helps maintain normal eyesight. Serves to reduce risk of certain cancers and diseases common to aging.
	Foods	Liver, spinach, romaine lettuce and papaya
Iron	What does it do?	Creates hemoglobin, carrying oxygen through the body. Produces energy. Helps Protect against infection.
	Foods	Liver, spinach, brown or wild rice, dried fruit and pumpkin seeds
Vitamin D	What does it do?	Promotes the absorption of minerals that are deposited into bones and teeth in order to make them stronger. Main source of this "sunshine vitamin" is the sun, which allows your skin to produce vitamin D.
	Foods	vitamin D fortified milk, eggs and salomon
Vitamin C	What does it do?	Helps form and repair red blood cells, bones and other tissues. Produces a connective tissue that holds together muscles and bones. Helps protect from infection by maintaining a healthy immune system.
	Foods	Broccoli, tomatoe juice, cabbage and tangerines
Calcium	What does it do?	Builds bones and helps to keep them strong by slowing the rate of bone loss during the aging process. Helps the heart to beat. Important for normal nerve functioning and blood clotting.
	Foods	Dried beans, nachos, tortillas, turnip greens, canned salomon, bok choy and tofu