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Common Nutritional Challenges

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Nutrient Sources

Nutrient Sources

Essential Nutrients for a Balanced Diet

Calcium is vital for strong bones and teeth

Calcium Sources

  • Dairy products (milk, yogurt, cheese).
  • Leafy greens (kale, broccoli).
  • Fortified foods (cereals, orange juice).

Iron is essential for oxygen transport in the body

Iron Sources

  • Red meat (beef, lamb).
  • Beans and lentils.
  • Spinach and other leafy greens.
  • Fortified cereals.

Vitamin C supports the immune system and wound healing

Vitamin C Sources

  • Citrus fruits (oranges, grapefruits).
  • Bell peppers (red, green).
  • Berries (strawberries, blueberries).

Vitamin D aids in calcium absorption for bone health

Vitamin D Sources

  • Fatty fish (salmon, mackerel).
  • Fortified milk and cereal.
  • Sunlight (natural source).

Fiber aids digestion and supports heart health

Fiber Sources

  • Whole grains (oats, quinoa).
  • Legumes (beans, lentils).
  • Fruits and vegetables (apples, carrots).

Protein is essential for growth and repair

Protein Sources

  • Lean meats (chicken, turkey).
  • Fish (salmon, tuna).
  • Eggs.
  • Plant-based sources (tofu, quinoa).

Essential fatty acids support brain and heart health

Essential Fatty Acids Sources

  • Fatty fish (salmon, trout).
  • Nuts and seeds (flaxseeds, walnuts).
  • Olive oil.

A Balanced Diet
for Optimal Health

Balanced Diet

  • A balanced diet that includes these nutrient sources supports overall health and well-being.