FOR KIDS HEALTHY MEAL PLAN / TEACHING KIDS THE ABC OF VITAMINS...

by Looking Vibrant December 17, 2018

Teaching Kids the ABC of Vitamins

Vitamins

VITAMIN	WHAT IT DOES	WHERE IS IT FOUND	DAILY VALUE*
Biotin	• Energy storage • Protein, carbohydrate, and fat metabolism	• Avocados • Cauli ower • Eggs • Fruits (e.g., raspberries) • Liver • Pork • Salmon • Whole grains	300 mcg
Folate/Folic Acid Important for pregnant women and women capable of becoming pregnant	• Prevention of birth defects • Protein metabolism • Red blood cell formation	• Asparagus • Avocado • Beans and peas • Enriched grain products (e.g., bread, cereal, pasta, rice) • Green leafy vegetables (e.g., spinach) • Orange juice	400 mcg
Niacin	• Cholesterol production • Conversion of food into energy • Digestion • Nervous system function	• Beans • Beef • Enriched grain products (e.g., bread, cereal, pasta, rice) • Nuts • Pork • Poultry • Seafood • Whole grains	20 mg
Pantothenic Acid	• Conversion of food into energy • Fat metabolism • Hormone production • Nervous system function • Red blood cell formation	• Avocados • Beans and peas • Broccoli • Eggs • Milk • Mushrooms • Poultry • Seafood • Sweet potatoes • Whole grains • Yogurt	10 mg
Ribo avin	• Conversion of food into energy • Growth and development • Red blood cell formation	• Eggs • Enriched grain products (e.g., bread, cereal, pasta, rice) • Meats • Milk • Mushrooms • Poultry • Seafood (e.g., oysters) • Spinach	1.7 mg
Thiamin	• Conversion of food into energy • Nervous system function	• Beans and peas • Enriched grain products (e.g., bread, cereal, pasta, rice) • Nuts • Pork • Sun ower seeds • Whole grains	1.5 mg

* The Daily Values are the amounts of nutrients recommended per day for Americans 4 years of age or older.

http://www.fda.gov/nutritioneducation Vitamins 1

Vitamins (cont’d)

VITAMIN	WHAT IT DOES	WHERE IS IT FOUND	DAILY VALUE*
Vitamin A	• Growth and development • Immune function • Reproduction • Red blood cell formation • Skin and bone formation • Vision	• Cantaloupe • Carrots • Dairy products • Eggs • Forti ed cereals • Green leafy vegetables (e.g., spinach and broccoli) • Pumpkin • Red peppers • Sweet potatoes	5,000 IU
Vitamin B6	• Immune function • Nervous system function • Protein, carbohydrate, and fat metabolism • Red blood cell formation	• Chickpeas • Fruits (other than citrus) • Potatoes • Salmon • Tuna	2 mg
Vitamin B12	• Conversion of food into energy • Nervous system function • Red blood cell formation	• Dairy products • Eggs • Forti ed cereals • Meats • Poultry • Seafood (e.g., clams, trout, salmon, haddock, tuna)	6 mcg
Vitamin C	• Antioxidant • Collagen and connective tissue formation • Immune function • Wound healing	• Broccoli • Brussels sprouts • Cantaloupe • Citrus fruits and juices (e.g., oranges and grapefruit) • Kiwifruit • Peppers • Strawberries • Tomatoes and tomato juice	60 mg
Vitamin D Nutrient of concern for most Americans	• Blood pressure regulation • Bone growth • Calcium balance • Hormone production • Immune function • Nervous system function	• Eggs • Fish (e.g., herring, mackerel, salmon, trout, and tuna) • Fish liver oil • Forti ed cereals • Forti ed dairy products • Forti ed margarine • Forti ed orange juice • Forti ed soy beverages (soymilk)	400 IU
Vitamin E	• Antioxidant • Formation of blood vessels • Immune function	• Forti ed cereals and juices • Green vegetables (e.g., spinach and broccoli) • Nuts and seeds • Peanuts and peanut butter • Vegetable oils	30 IU
Vitamin K	• Blood clotting • Strong bones	• Green vegetables (e.g., broccoli, kale, spinach, turnip greens, collards, Swiss chard, mustard greens)	80 mcg

* The Daily Values are the amounts of nutrients recommended per day for Americans 4 years of age or older.

http://www.fda.gov/nutritioneducation Vitamins 2

Minerals

MINERAL	WHAT IT DOES	WHERE IS IT FOUND	DAILY VALUE*
Calcium Nutrient of concern for most Americans	• Blood clotting • Bone and teeth formation • Constriction and relaxation of blood vessels • Hormone secretion • Muscle contraction • Nervous system function	• Almond, rice, coconut, and hemp milks • Canned seafood with bones (e.g., salmon and sardines) • Dairy products • Forti ed cereals and juices • Forti ed soy beverages (soymilk) • Green vegetables (e.g., spinach, kale, broccoli, turnip greens) • Tofu (made with calcium sulfate)	1,000 mg
Chloride	• Acid-base balance • Conversion of food into energy • Digestion • Fluid balance • Nervous system function	• Celery • Lettuce • Olives • Rye • Salt substitutes • Seaweeds (e.g., dulse and kelp) • Table salt and sea salt • Tomatoes	3,400 mg
Chromium	• Insulin function • Protein, carbohydrate, and fat metabolism	• Broccoli • Fruits (e.g., apple and banana) • Grape and orange juice • Meats • Spices (e.g., garlic and basil) • Turkey • Whole grains	120 mcg
Copper	• Antioxidant • Bone formation • Collagen and connective tissue formation • Energy production • Iron metabolism • Nervous system function	• Chocolate and cocoa • Crustaceans and shell sh • Lentils • Nuts and seeds • Organ meats (e.g., liver) • Whole grains	2 mg
Iodine	• Growth and development • Metabolism • Reproduction • Thyroid hormone production	• Breads and cereals • Dairy products • Iodized salt • Potatoes • Seafood • Seaweed • Turkey	150 mcg
Iron Nutrient of concern for young children, pregnant women, and women capable of becoming pregnant	• Energy production • Growth and development • Immune function • Red blood cell formation • Reproduction • Wound healing	• Beans and peas • Dark green vegetables • Meats • Poultry • Prunes and prune juice • Raisins • Seafood • Whole grain, enriched, and forti ed cereals and breads	18 mg

* The Daily Values are the amounts of nutrients recommended per day for Americans 4 years of age or older.

http://www.fda.gov/nutritioneducation Minerals 1

Minerals (cont’d)

MINERAL	WHAT IT DOES	WHERE IS IT FOUND	DAILY VALUE*
Magnesium	• Blood pressure regulation • Blood sugar regulation • Bone formation • Energy production • Hormone secretion • Immune function • Muscle contraction • Nervous system function • Normal heart rhythm • Protein formation	• Avocados • Bananas • Beans and peas • Dairy products • Green leafy vegetables (e.g., spinach) • Nuts and pumpkin seeds • Potatoes • Raisins • Wheat bran • Whole grains	400 mg
Manganese	• Carbohydrate, protein, and cholesterol metabolism • Cartilage and bone formation • Wound healing	• Beans • Nuts • Pineapple • Spinach • Sweet potato • Whole grains	2 mg
Molybdenum	• Enzyme production	• Beans and peas • Nuts • Whole grains	75 mcg
Phosphorus	• Acid-base balance • Bone formation • Energy production and storage • Hormone activation	• Beans and peas • Dairy products • Meats • Nuts and seeds • Poultry • Seafood • Whole grain, enriched, and forti ed cereals and breads	1,000 mg
Potassium Nutrient of concern for most Americans	• Blood pressure regulation • Carbohydrate metabolism • Fluid balance • Growth and development • Heart function • Muscle contraction • Nervous system function • Protein formation	• Bananas • Beet greens • Juices (e.g., carrot, pomegranate, prune, orange, and tomato) • Milk • Oranges and orange juice • Potatoes and sweet potatoes • Prunes and prune juice • Spinach • Tomatoes and tomato products • White beans • Yogurt	3,500 mg
Selenium	• Antioxidant • Immune function • Reproduction • Thyroid function	• Eggs • Enriched pasta and rice • Meats • Nuts (e.g., Brazil nuts) and seeds • Poultry • Seafood • Whole grains	70 mcg

* The Daily Values are the amounts of nutrients recommended per day for Americans 4 years of age or older.

http://www.fda.gov/nutritioneducation Minerals 2

Minerals (cont’d)

MINERAL

WHAT IT DOES

WHERE IS IT FOUND

DAILY VALUE*

Sodium

Nutrient to get less of

• Acid-base balance
• Blood pressure regulation • Fluid balance
• Muscle contraction
• Nervous system function

• Breads and rolls
• Cheese (natural and processed)
• Cold cuts and cured meats (e.g., deli or

packaged ham or turkey)
• Mixed meat dishes (e.g., beef stew, chili,

and meat loaf)
• Mixed pasta dishes (e.g., lasagna, pasta

salad, and spaghetti with meat sauce) • Pizza

• Poultry (fresh and processed)
• Sandwiches (e.g., hamburgers, hot dogs,

and submarine sandwiches)
• Savory snacks (e.g., chips, crackers,

popcorn, and pretzels) • Soups
• Table salt

2,400 mg

Zinc

• Growth and development • Immune function
• Nervous system function • Protein formation

• Reproduction
• Taste and smell • Wound healing

• Beans and peas • Beef
• Dairy products • Forti ed cereals • Nuts

• Poultry
• Seafood (e.g., clams, crabs, lobsters,

oysters)
• Whole grains

15 mg

* The Daily Values are the amounts of nutrients recommended per day for Americans 4 years of age or older.

Always Consult your Physician before using any supplements.

Look for Non GMO / Organic vitamins for kids but liquid is best.

Use capsule only if they're over 14 years old to prevent choking hazards.

Use a third of recommended doses in this Multi Liquid (link below) for kids.

https://www.lookingvibrant.com/products/new-your-daily-foundation-liquid

Cheers to your health-

Team Looingvibrant.com