Vitamins and Minerals

Name Rich food

source
Use in body
Deficiency symptoms
(deficiency disease)
Vitamin C Oranges,
lemons, other
citrus fruits
Tissue repair,
resistance to
disease
Bleeding gums (scurvy)
Vitamin D Fish oil, milk,
butter (also
made by skin
in the sun)
Strengthens bones
and teeth
Soft bones, legs bow
inward (rickets)
Iron Liver, meat,
cocoa, eggs
Used in formation of
hemoglobin in red
blood cells for
transport of oxygen
Tiredness, lack of
energy (anaemia)
Calcium Milk, fish,
green
vegetables
Strengthens bones
and teeth
Weak, brittle bones and
teeth (rickets), muscle
weakness and cramps