Section 13-1 Nutrients at Work for You 331 Copyright Goodheart-Willcox Co., Inc. Nutrient Function Sources Minerals Calcium Helps build bones and teeth. Helps blood clot. Helps muscles and nerves to work. Helps regulate the use of other minerals in the body. Milk, cheese, other dairy products, leafy green vegetables, fish eaten with the bones Fluoride Helps in proper development of bones and teeth. Helps reduce tooth decay. Fluoridated drinking water Iodine Enables normal functioning of the thyroid gland. Iodized table salt, saltwater fish and shellfish Iron Combines with protein to make hemoglobin. Helps cells use oxygen. Liver, lean meats, egg yolk, dried beans and peas, leafy green vegetables, dried fruits, enriched and whole- grain breads and cereals Phosphorus Helps build strong bones and teeth. Helps regulate many internal bodily activities. Protein and calcium food sources Sodium Helps maintain the balance of body fluids. Helps transmit nerve impulses. Table salt, processed foods Zinc Promotes normal growth and development. Helps the immune system work properly. Helps wounds heal. Meat, fish, poultry, whole grains Vitamins Vitamin A Helps keep skin clear and smooth and mucous membranes healthy. Helps prevent night blindness. Helps promote growth. Liver, egg yolk, dark green and yellow fruits and vegetables, butter, whole milk, cream, fortified margarine, ricotta cheese, Cheddar-type cheese Vitamin D Helps build strong bones and teeth in children. Helps maintain bones in adults. Fortified milk and margarine, butter, fish liver oils, liver, sardines, tuna, egg yolk, the sun Vitamin E Acts as an antioxidant. Liver and other variety meats, eggs, leafy green vegetables, whole- grain cereals, salad oils, shortenings and other fats and oils Vitamin K Helps blood clot. Organ meats, leafy green vegetables, other vegetables, egg yolk (continued)