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Vitamins and Minerals

Our bodies need vitamins and minerals to survive, complete tasks and achieve overall health and well-being.  By following Eating Well with Canada’s Food Guide and eating different food within each food group it helps us get all of the nutrients we need.  
Vitamins and minerals provided by vegetables and fruit include:
  • Carbohydrates.
  • Vitamins C and A.
  • Potassium.
  • Magnesium.
  • Some B vitamins such as folate. 
Vegetables and fruit
Try to include dark green and orange vegetables in your diet.  Dark green vegetables are high in folate. Orange vegetables are rich in carotenoids such as beta-carotene. Your body turns carotenoids into vitamin A. 
Mile and alternatives
Many of the vitamins and minerals found in milk products are important for developing strong bones and reducing the risk of osteoporosis. 


Food group​ ​Vitamins and minerals ​Examples
​Vegetables and fruit (dark green and orange coloured) Folate ​Asparagus, broccoli, arugula, green peas, romaine lettuce, fresh parsley, brussel sprouts and spinach. 
​Vitamin A

​Carrots, pumpkins, squash, and sweet potatoes. 

Some orange-coloured fruit like apricots, cantaloupe, mango and papaya are also sources of vitamin A. 

Grain products ​Carbohydrate, B vitamins (e.g., thiamin, riboflavin, niacin, and folate), iron, zinc, magnesium and other components of fibre ​Amaranth, brown rice, buckwheat, bulgur, millet, pot barley, quinoa, spelt, whole oats or oatmeal, whole rye, whole grain wheat and wild rice.
​Milk and alternatives ​Calcium, vitamins A, D and B12, riboflavin, zinc, magnesium, potassium, protein and fat ​milk, fortified soy beverages, canned (evaporated milk), powdered milk, cheese and yogurt. 
​Meat and alternatives ​Iron, zinc, magnesium, B vitamins (thiamin, riboflavin, niacin, vitamin B6 and vitamin B12), protein and fat ​Eggs, fish, legumes such as chickpeas, kidney beans and lentils, meat, nuts and seeds, poultry, shellfish and tofu. 


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