My dazzling padlet by Taylor

| VITAMIN | GOOD FOR | FOUND IN
| Vitamin A   | Normal vision, the immune system, and reproduction. Helps lungs, heart, kidneys, and other organs work properly | Green leafy, orange, and yellow vegetables such as carrots and spinach The amount of vitamin A you need depends on your age and reproductive status-700 and 900 micrograms (mcg)
| Vitamin B1 (Thiamin)   | Energy, growth, development, and function of the cells in your body | Whole grains, meat, and fish The amount of thiamin you need depends on your age and sex-1.0 mg
| Vitamin B12   | Keeps the body’s nerve and blood cells healthy and makes DNA | Food from animals like fish, meat, poultry, eggs, milk, and other dairy products The amount of vitamin B12 you need each day depends on your age-2.4 mcg
| Vitamin B6   | Metabolism and brain development during pregnancy and infancy as well as immune function | Naturally in many foods and added to others The amount of vitamin B6 you need depends on your age-1.2 mg
| Vitamin C   | Acts as an antioxidant, helping to protect cells from the damage caused by free radicals | A variety of foods including citrus fruits (such as oranges and grapefruit) and their juices, as well as red and green pepper, kiwifruit, broccoli, strawberries, baked potatoes, and tomatoes. The amount of vitamin C you need each day depends on your age-65 mg
| Vitamin D   | To maintain strong bones | Fatty fish such as salmon, tuna, and mackerel The amount of vitamin D you need each day depends on your age-600 IU
| Vitamin E   | It acts as an antioxidant, helping to protect cells from the damage caused by free radicals | Vegetable oils (such as wheat germ, sunflower, and safflower oils), nuts (such as almonds), seeds (such as sunflower seeds), and green vegetables (such as spinach and broccoli). The amount of vitamin E you need each day depends on your age-15 mg (22.4 IU)
| Vitamin K   | To stay healthy. It’s important for blood clotting and healthy bones and also has other functions in the body. | Green leafy vegetables, such as kale, spinach, turnip greens, collards, Swiss chard, mustard greens, parsley, romaine, and green leaf lettuce. Vegetables such as Brussels sprouts, broccoli, cauliflower, and cabbage. Fish, liver, meat, eggs, and cereals The amount of vitamin K you need depends on your age and sex-

| MINERAL | GOOD FOR | FOUND IN
| Calcium | to maintain strong bones and to carry out many important functions | milk, cheese, and yogurt; vegetables like kale, broccoli, and Chinese cabbage; and canned sardines and salmon with soft bones that you eat. The amount of calcium you need each day depends on your age-1,300 mg
| Chromium | |
| Iodine | to make thyroid hormones. These hormones control the body's metabolism and many other important functions. The body also needs thyroid hormones for proper bone and brain development during pregnancy and infancy. | Salt The amount of iodine you need each day depends on your age-150 mcg
| Iron | for growth and development. Your body uses iron to make hemoglobin, a protein in red blood cells that carries oxygen from the lungs to all parts of the body, and myoglobin, a protein that provides oxygen to muscles | lean meat, seafood, poultry, beans, iron-fortified breakfast cereals and breads, and other foods. The amount of iron you need each day depends on your age, your sex, and whether you consume a mostly plant-based diet-15 mg
| Magnesium | to stay healthy. Magnesium is important for many processes in the body, including regulating muscle and nerve function, blood sugar levels, and blood pressure and making protein, bone, and DNA. | Nuts The amount of magnesium you need depends on your age and sex-360 mg
| Zinc | to stay healthy. Zinc is found in cells throughout the body. It helps the immune system fight off invading bacteria and viruses. The body also needs zinc to make proteins and DNA, the genetic material in all cells. During pregnancy, infancy, and childhood, the body needs zinc to grow and develop properly. Zinc also helps wounds heal and is important for proper senses of taste and smell. | Red meat, poultry, oysters and other seafood, and fortified breakfast cereals are good sources. Beans, nuts, whole grains, and dairy products have some zinc as well. The amount of zinc you need each day depends on your age-11 mg