And fat does help protect our bones and internal organs. If you eat well-rounded meals each day, you should get a variety of vitamins. You get Vitamin C from oranges and other fruits that helps with growth, as well as fighting off infections and stress. Vitamin D, which you find in milk, helps with bones and teeth. Fruits and vegetables contain lots of vitamins and minerals.
Minerals come from many sources and provide lots of good things to make our bodies work well.
Calcium, one of the minerals in milk, helps your bones, teeth and muscles. Minerals like sodium, which comes from salt, helps your body send messages along your nerves. Iron, which can be found in lots of vegetables, meats and fruits, gives us healthy red blood cells and helps the body deliver oxygen to various tissues to provide energy. You probably hear commercials on television about how people need fiber in their diets, especially adults, but kids need fiber as well. Fiber is found lots of different foods, especially grains, fruits and vegetables.