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Minerals are like tiny building blocks that help our bodies work properly. Calcium makes our bones strong, iron helps carry oxygen in our blood, and potassium helps our muscles work!

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Nutrients are the good things we get from food that help us grow and stay healthy. They include proteins (like in eggs and meat), carbohydrates (like in bread and pasta), and fats (like in avocados and nuts).

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Kids learn about the organic molecules lipids which include fats, steroids, and waxes including saturated and unsaturated fats as well as interesting facts.

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Click the link to learn about Vitamin A, Vitamin B, Vitamin C, Vitamin D, and Vitamin E.

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Kid’s learn about the science of Vitamins and Minerals. List of these vital nutrients that help our body grow and function.

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Click to find out more about Calcium, Iron, Potassium, and Zinc.

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Just like vitamins, minerals help your body grow, develop, and stay healthy. Find out more about minerals in this article for kids.

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Click to find out more about Vitamin A, Vitamin B, Vitamin C, Vitamin D, Vitamin E, and Vitamin K.

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If you're like most kids, you've probably heard at least one parent say, "Don't forget to take your vitamin!" or "Eat your salad - it's packed with vitamins!" But what exactly are vitamins?

Vitamins and minerals are substances that are found in foods we eat. Your body needs them to work properly, so you grow and stay healthy. When it comes to vitamins, each one has a special role to play. For example:

Vitamin D in milk helps your bones.

Vitamin A in carrots helps you see at night.

Vitamin C in oranges helps your body heal if you get a cut.

B vitamins in whole grains help your body make energy from food.

Vitamins Hang Out in Water and Fat

There are two types of vitamins: fat soluble and water soluble.

When you eat foods that contain fat-soluble vitamins, the vitamins are stored in the fat tissues in your body and in your liver. They wait around in your body fat until your body needs them.

Fat-soluble vitamins are happy to stay stored in your body for a long time. Then, when it's time for them to be used, special carriers in your body take them to where they're needed. Vitamins A, D, E, and K are all fat-soluble vitamins.

Water-soluble vitamins are different. These vitamins dissolve in water. When you eat foods that have water-soluble vitamins, the vitamins are not stored in your body. Instead, they travel through your bloodstream. Whatever your body doesn't use comes out when you urinate (pee).

So water-soluble vitamins need to be replaced often because they don't stick around! This crowd of vitamins includes vitamin C and the big group of B vitamins - B1 (thiamin), B2 (riboflavin), niacin, B6 (pyridoxine), folic acid, B12 (cobalamine), biotin, and pantothenic acid.

Vitamins Feed Your Needs

Your body is one powerful machine, capable of doing all sorts of things by itself. But when it comes to vitamins, it can use some help. That's where food comes in. Your body is able to get the vitamins it needs from the foods you eat because different foods contain different vitamins. The key is to eat different foods to get an assortment of vitamins. Though some kids take a daily vitamin, most kids don't need one if they're eating a variety of healthy foods.

Now, let's look more closely at vitamins - from A to K:

Vitamin A

This vitamin plays a really big part in eyesight. It's great for night vision, like when you're trick-or-treating on Halloween. Vitamin A helps you see in color, too, from the brightest yellow to the darkest purple. In addition, it helps your body fight infections by boosting your immune system.

Which foods are rich in vitamin A?

milk fortified with vitamin A

liver

orange fruits and vegetables (like cantaloupe, carrots, sweet potatoes)

dark green leafy vegetables (like kale, collards, spinach)

The B Vitamins

There's more than one B vitamin. Here's the list: B1, B2, B6, B12, niacin, folic acid, biotin, and pantothenic acid. Whew - that's quite a group!

The B vitamins are important in metabolic (say: meh-tuh-BAH-lik) activity - this means that they help get energy from the food you eat and set it free when your body needs it. So the next time you're running to third base, thank those B vitamins.

This group of vitamins also helps make red blood cells, which carry oxygen throughout your body. Every part of your body needs oxygen to work properly, so these B vitamins have a really important job.

Which foods are rich in vitamin B?

whole grains, such as wheat and oats

fish and seafood

poultry and meats

eggs

dairy products, like milk and yogurt

leafy green vegetables

beans and peas

fortified cereals

Vitamin C

This vitamin is important for keeping body tissues, such as gums, bones, and blood vessels in good shape. Vitamin C is key if you get a cut because it helps you heal. It also helps the body absorb iron from food. Kids need iron to prevent anemia.

This vitamin may also help your body fight off infections. If you get a cold, for instance, vitamin C can help shorten the amount of time you are sick.

Which foods are rich in vitamin C?

citrus fruits, like oranges

cantaloupe

strawberries

tomatoes

broccoli

cabbage

kiwi fruit

sweet red peppers

Vitamin D

No bones about it . . . vitamin D is the vitamin you need for strong bones! It's also great for forming strong teeth. Vitamin D lends a hand to an important mineral - it helps your body absorb the calcium it needs. Vitamin D is made in the skin when exposed to sunlight, or you can get it from the foods you eat.

Which foods are rich in vitamin D?

milk and other dairy fortified with vitamin D

fish

egg yolks

liver

fortified cereal

Vitamin E

Everybody needs E. This hard-working vitamin protects your cells and tissues from damage. It is also important for the health of red blood cells.

Which foods are rich in vitamin E?

whole grains, such as wheat and oats

wheat germ

leafy green vegetables

vegetable oils like sunflower, canola, and olive

egg yolks

nuts and seeds

Vitamin K

Vitamin K is the clotmaster! Remember the last time you got a cut? Your blood did something special called clotting. This is when certain cells in your blood act like glue and stick together at the surface of the cut to help stop the bleeding.

Which foods are rich in vitamin K?

leafy green vegetables

dairy products, like milk and yogurt

broccoli

soybean, canola, and olive oils

When your body gets this vitamin and the other ones it needs, you'll be feeling A-OK!

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How vital are vitamins? Find out in this article for kids.

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Click to find out more about protein!

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Protein along with carbohydrates and fats are the three main nutrients present in food. Nutrients are substances every body needs in order to function. People can get the…

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Click to find out about carbohydrates!

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Carbohydrates along with fats and proteins are the three main nutrients present in food. Nutrients are substances every body needs in order to function.

Carbohydrates are combinations of the elements carbon, hydrogen, and oxygen. During photosynthesis plants convert energy from sunlight into chemical energy. Plants store this energy in the form of carbohydrates. Animals, including humans, eat the plants and take in the carbohydrates.

Carbohydrates give the body most of the energy it needs. They participate in reactions that provide energy for a cell's activities and vital processes. Carbohydrates are also an important source of dietary fiber. Fiber helps people to digest their food.

People who study nutrition urge everyone to consume most of their carbohydrates in natural forms. These include the starches in whole grains, nuts, seeds, legumes, and vegetables. They also include the sugars in milk, fruit, and other naturally sweet plant foods. Other forms of sugar are less useful. Food manufacturers make changes to natural sugars to produce processed sugar. Soft drinks, candy, cookies, and other sweet snacks are often made with white sugar, a form of processed sugar. Sugars from fruits are important sources of fiber and vitamins. Processed sugar offers little nutritional value.

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Carbohydrates along with fats and proteins are the three main nutrients present in food. Nutrients are substances every body needs in order to function. Carbohydrates are...

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You've probably seen ads for low-carb foods and diets, but kids and adults need carbohydrates (say: kar-bo-HI-draytz). Most foods contain carbohydrates, which the body breaks down into simple sugars - the major source of energy for the body.

What Are Carbohydrates?

There are two major types of carbohydrates (or carbs) in foods: simple and complex.

Simple carbohydrates: These are also called simple sugars. They're found in refined sugars, like the white sugar you see in a sugar bowl. If you have a lollipop, you're eating simple carbs. But you'll also find simple sugars in more nutritious foods, such as fruit and milk. It's healthier to get your simple sugars from foods like these. Why? Because sugar isn't added to them and they also contain vitamins, fiber, and important nutrients like calcium. A lollipop has lots of added sugar and doesn't contain important nutrients.

Complex carbohydrates: These are also called starches. Starches include grain products, such as bread, crackers, pasta, and rice. As with simple sugars, some complex carbohydrate foods are better choices than others. Refined (say: ree-FIND) grains, such as white flour and white rice, have been processed, which removes nutrients and fiber. But unrefined grains still contain these vitamins and minerals. They're also rich in fiber, which helps your digestive system work well. Fiber helps you feel full, so you're less likely to overeat. A bowl of oatmeal fills you up better than sugary candy with the same amount of caloriesl.

So which type of carbs should you eat? Both can be part of a healthy diet.

How Does the Body Use Carbs?

When you eat carbs, your body breaks them down into simple sugars, which are absorbed into the bloodstream. As the sugar level rises in your body, the pancreas releases a hormone called insulin. Insulin is needed to move sugar from the blood into the cells, where the sugar can be used as an energy source.

When this process goes fast - as with simple sugars - you're more likely to feel hungry again soon. When it goes more slowly, as with a whole-grain food, you'll be satisfied longer. These types of complex carbs give you energy over a longer period of time.

The carbs in some foods (mostly those with a lot of simple sugars) make the blood sugar level rise more quickly than others. Scientists have been studying whether eating foods that cause big jumps in blood sugar may be related to health problems like diabetes and heart disease.

You're probably already on the right track if you're limiting simple sugars (such as candy) and eating more complex carbs (like vegetables, oatmeal, and whole-grain wheat bread).

Date reviewed: April 2017

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Carbohydrates (carbs) are a part of food. Find out why you need them in this article for kids.

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Click to find out more about fats!

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Fats, carbohydrates, and proteins are the three main nutrients present in food. Nutrients are substances every body needs in order to function.

Fats belong to a group of large molecules called lipids. Some types of lipids are important parts of cell membranes, which surround cells. The body uses fats to store energy, to maintain its temperature, and to cushion organs. Fats also help the body use certain vitamins.

The main types of fats are saturated, unsaturated, and trans fats. Moderate amounts of unsaturated fats are necessary for health. These fats are the healthiest. They can be found in nuts, avocados, fish, and many cooking oils. Saturated fats are found in foods that come from animals, such as red meat, whole milk, cheese, and butter. Saturated fats can be unhealthy if eaten in large amounts.

Trans fats are the unhealthiest fats. They are produced through food processing. Many packaged foods are made with trans fats, which helps them stay fresh longer. Trans fats are found in candy, pizza, doughnuts, potato chips, and packaged snacks. Eating trans fats has been linked to heart disease, diabetes, and other health problems.

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Fats, carbohydrates, and proteins are the three main nutrients present in food. Nutrients are substances every body needs in order to function. Fats belong to a group of...

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Click to find out about: Protein, Carbohydrates, and Fats.

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Welcome to Britannica School, a safe, up-to-date, and age-appropriate information resource for Primary, Middle and Secondary School.

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Click to find out about Calcium, Iron, Sodium, Potassium, and Zinc.

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Welcome to Britannica School, a safe, up-to-date, and age-appropriate information resource for Primary, Middle and Secondary School.

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Click to find out about Calcium, Iron, Potassium, and Zinc.

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Kid’s learn about the science of Vitamins and Minerals. List of these vital nutrients that help our body grow and function.

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Click to find out more about vitamin A, Vitamin B, Vitamin C, Vitamin D, Vitamin E, and Vitamin K.

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Welcome to Britannica School, a safe, up-to-date, and age-appropriate information resource for Primary, Middle and Secondary School.

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Watch the video to find out why our bodies need salt to stay healthy.