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How many plants can you name?

  • Can you name the fruits and vegetables (and two types of fungus) in the photograph above?

  • There are 14 veggies, 2 fungi, 2 roots (hint: one starts with a G and one with a T ), and 9 fruits.

  • Heads up: one food we call a vegetable, but it's actually a fruit. Good luck! 

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Vitamins + Minerals

(don't know a word? look it up + add it to your notebook!)

13 Essential Vitamins

Vit A supports the immune system; helps you see better. 

  • carrots

  • broccoli

  • cantaloupe melon

  • kale

  • squash

 

Vit B1 supports cells in the body to convert food into energy. 

 

  • nuts* +  seeds*

  • beans + lentils

  • oranges

  • oats

  • brown rice + whole wheat pasta

 

Vit B2 supports the breaking down of foods; helps you absorb other nutrients. 

 

  • edamame

  • spinach

  • broccoli

  • mushrooms

  • asparagus

Vit B3 supports the breaking down of macro-nutrients into energy; helps your liver and glands. 

  • peanuts*

  • wild rice + brown rice

  • acorn squash

  • quinoa

 

 

Vit B5 supports the nervous system, creates healthy skin, hair, and eyes; helps you digest food.  

 

  • intact whole grains

  • beans + lentils

  • mushrooms

  • broccoli

  • sweet potatoes

 

Vit B6 supports the body to use and store energy from protein and carbs; helps your red blood cells and brain. 

 

  • bananas

  • nuts*

  • avocados

  • potatoes 

 

Vit B7 supports a healthy metabolism; helps make your hair and nails strong. 

 

  • peanuts*

  • sweet potatoes

  • onions

  • cauliflower

  • tomatoes

 

Vit B9 supports protein metabolism; helps your body grow. 

 

  • dark green leafy vegetables (kale, spinach, etc)

  • asparagus

  • Brussels sprouts

  • broccoli

  • intact whole grains + whole fruits 

 

Vit B12 supports the body's nerves and blood cells; helps your body make DNA. Plant foods that contain B 12 are nutritional yeast, tempeh, mushrooms, and seaweed, but in small amounts. For people who eat mostly plants, smart doctors say a daily vitamin B 12 pill is recommended.  

Vit C supports the immune system and is a powerful antioxidant; helps you fight a cold or the flu. 

  • guava

  • apples

  • berries

  • oranges + lemons

  • berries + cherries

  • green leafy vegetables

  • broccoli

Vit D3 supports getting calcium and phosphorous in the body; helps you build and keep strong bones. Plant foods are limited to mushrooms and nutritional yeast. Mostly, vitamin D 3 comes from sunshine on our skin. For people who don't get enough sunshine, it's a good idea to take a vitamin D 3 pill.  

Vit E supports the immune system and is a powerful antioxidant; helps you protect your eyesight and fight off infections from cuts and bruises. 

 

  • sunflower seeds* + almonds* + peanuts*

  • almond butter* + peanut butter*

  • spinach

  • pumpkin

  • red bell pepper

 

Vit K supports bones, and helps your blood clot (thicken) which heals injuries - great for athletes. 

 

  • most cruciferous vegetables

  • spring onions

  • kiwi fruit

  • dried plums

  • avocados

7 Macro-Minerals

Calcium supports bone and teeth health; helps muscles move, and makes sure that nerves can carry "messages" between your brain and the rest of your body. 

 

  • green leafy vegetables

  • broccoli

  • edamame

  • beans + lentils

  • berries

  • oranges 

 

Chloride supports the balancing of  fluids inside and outside the body; helps blood pressure. 

 

  • whole rye

  • seaweed (wakame, nori, kombu, furikake)

  • tomatoes

  • lettuce

  • celery

  • olives 

 

Magnesium supports muscles and nerves, blood sugar levels, and blood pressure; helps your body create protein, strong bones, and DNA. 

 

  • almonds* + cashews*

  • avocados

  • black beans

  • brown rice

  • edamame  

 

Manganese supports the digestion of proteins; helps your body break down cholesterol and carbohydrates. 

 

  • beans + lentils

  • nuts*

  • intact whole grains

  • green leafy vegetables

  • pineapple

  • dark cacao powder (72%+)

 

Phosphorous supports bone and teeth health and breaks down carbohydrates and proteins; helps your body repair damaged cells and tissues. 

 

  • pepitas (pumpkin seeds)* + sunflower seeds*

  • beans + lentils

  • quinoa

  • oats 

 

Potassium supports nerve and muscle health; helps you have a regular heart beat. 

 

  • bananas

  • oranges + apricots

  • pitted plums + dates

  • mushrooms

  • potatoes

  • cooked broccoli

  • spinach

 

Sodium supports nerve health; helps your body maintain a healthy balance of water and minerals. 

 

  • red beets + gold beets (not REAL gold!)

  • celery

  • carrots

  • spinach

  • Swiss chard 

 

Sulfur supports the creation of protein and aids in building and repairing DNA; helps your body digest and get rid of food (pee and poop). 

 

  • edamame

  • black beans

  • kidney beans

  • white beans (navy, great northern, cannellini)

  • split peas

  • nuts* + seeds* 

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BONUS  1:

Select any 10 foods on this page. In your notebook, write down these 10 foods.

Then next to each one, write the vitamin or vitamins (if there are more than one) in these foods.

BONUS  2:

What fruit has the MOST vitamin C in the world? (look it up!)

What vegetable has the MOST vitamin E in the world? (look it up!)

BONUS  3:

Are mushrooms a fruit or vegetable? (hint: it's a trick question)

What's the different between these two words: fungus and fungi ? 

BONUS  4:

Which vitamins and minerals are especially good for athletes?

(hint: find ones that support MUSCLES and BONES)

BONUS  5:

Broccoli has SO MANY benefits... it's kinda mind-blowing.

According to the lists above, which vitamins and minerals live in the food hero, broccoli?

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