Your Body's Team of Tiny Helpers
Imagine your body is a super cool machine, like a robot, that needs a special kind of fuel to work perfectly. Vitamins and minerals are that super fuel! You only need a little bit of them, but they do hundreds of important jobs inside you. Getting enough of these from the foods you eat is the best way to make sure your body has everything it needs to build strong bones, heal scrapes, and grow big and tall.
Vitamins: Helpers from Plants and Animals
Vitamins are special little helpers that come from living things, like plants and animals. There are 13 main vitamins, and each one has a different job. Some vitamins like to be stored in your body, while others need to be topped up every day.
Fat-Soluble Vitamins (The Storers)
These vitamins dissolve in fat and are stored in your body's fatty tissues and liver, waiting for when your body needs them.
- Vitamin A: Helps you see in the dark and keeps your skin healthy. Find it in carrots, sweet potatoes, and leafy green vegetables.
- Vitamin D: Helps your body absorb calcium to build super-strong bones and teeth. You can get it from sunlight, egg yolks, and fortified milk.
- Vitamin E: Protects your body's cells from damage and keeps your skin and eyes healthy. It's found in nuts, seeds, and leafy green veggies.
- Vitamin K: The clotting vitamin! It helps your blood clot so you stop bleeding when you get a cut. You can find it in green vegetables like broccoli and spinach.
Water-Soluble Vitamins (The Replenishers)
These vitamins dissolve in water and don't stay in your body for a long time. You need to eat foods with these vitamins every day because your body gets rid of the extra when you go to the bathroom.
- Vitamin C: Helps you heal from cuts and scrapes and boosts your immune system to fight off sickness. Oranges, strawberries, and broccoli are full of Vitamin C.
- B-Vitamins (a big group!): These vitamins help your body get energy from the food you eat. They also help your body make new red blood cells. You can find them in foods like whole grains, eggs, meat, and leafy greens.
Minerals: Power from the Earth
Minerals are different from vitamins because they come from the earth, not from plants or animals. Plants absorb them from the soil and water, and then we get them when we eat the plants or animals that ate the plants. Minerals are also broken into two groups based on how much your body needs.
Macrominerals (The Builders)
Your body needs a lot of these minerals to build and grow.
- Calcium: The most common mineral in your body! It builds and strengthens your bones and teeth, and helps your muscles and heart work properly. Milk, yogurt, and cheese are great sources of calcium.
- Sodium: Helps your nerves and muscles work and keeps the right amount of water in your body. Salt and many processed foods contain sodium.
Trace Minerals (The Spark Plugs)
Your body only needs tiny amounts of these, but they are still super important.
- Iron: Helps your body make red blood cells, which carry oxygen all over your body. You can get iron from red meat, beans, and spinach.
- Zinc: Helps your body heal cuts and stay healthy. Find it in foods like red meat, beans, and chickpeas.
Vitamins vs. Minerals: A Quick Look
| Feature | Vitamins | Minerals |
|---|---|---|
| Origin | Come from living things (plants, animals). | Come from the earth (soil, water). |
| Chemical Nature | Organic compounds that can be broken down. | Inorganic elements that are very stable. |
| Classified By | Solubility (fat-soluble or water-soluble). | Amount needed (macro- or trace minerals). |
| Example | Vitamin C, Vitamin D, B-vitamins. | Calcium, Iron, Zinc. |
Putting it All Together for a Healthy Diet
So, how do you make sure you get all these amazing tiny helpers? The best way is to eat a variety of different healthy foods every day. Think of your plate like a colorful rainbow! Try to eat different colored fruits and vegetables, like red peppers, oranges, and dark green spinach, because each color often means a different type of nutrient. Having a balanced diet with foods from all the main food groups—fruits, vegetables, grains, protein, and dairy—will give your body the best chance to get all the vitamins and minerals it needs.
Remember, your body is growing fast! Eating well now is especially important to make sure you have strong bones and a strong body for all your adventures. You can learn more about healthy eating at the KidsHealth website Healthy Eating for Kids.
Conclusion
By now you know the answer to what are vitamins and minerals grade 3?: They are powerful micronutrients, or tiny helpers, that your body needs to stay healthy and grow. Vitamins come from plants and animals, while minerals come from the earth. Eating a variety of foods, like a colorful rainbow, is the best way to get all of these helpers and give your body the fuel it needs to be strong and happy. So, next time you're having a meal, think about all the amazing tiny helpers working to keep you at your best!
