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Iron
Where it’s found
Beef, chicken, tofu, beans, lentils, dark green vegetables like spinach and broccoli, fortified breakfast cereals, dried fruit, whole grains
Why it's needed
Helps the blood carry oxygen to cells and muscles. Anemia is caused by having an iron deficiency
Protein
Where it’s found
Beef, chicken, fish, turkey, tofu, beans, lentils, quinoa, eggs, milk, yogurt, cheese, nuts & nut butters*
Why it's needed
Supports growth and development of bones, muscles, cartilage, skin and blood
Calcium
Where it’s found
Milk, yogurt, cheese, dark green vegetables like collards, tofu
Why it's needed
For strong bones and teeth
Vitamin A
Where it’s found
Dark green vegetables like spinach and kale, orange and yellow fruits and vegetables like cantaloupe & squash
Why it's needed
Supports vision and a strong immune system
Vitamin C
Where it’s found
Citrus fruits, broccoli, potatoes, bell peppers, strawberries
Why it's needed
Helps with iron absorption
Vitamin D
Where it’s found
Eggs, fortified dairy products, fortified foods
Why it's needed
Supports bone health
Choline
Where it’s found
Eggs, meat, breastmilk, fortified foods
Why it's needed
Essential nutrient that supports brain development
Probiotics & Prebiotics
Where it’s found
Probiotics: In some fermented foods like yogurt. Breastmilk & fortified infant formula.
Prebiotics: Chicory, jicama & fortified foods
Why it's needed
Helps with iron absorption
DHA & Other Omega-3 Fatty Acids
Where it’s found
Cold-water fish like salmon, algae, walnuts, canola oil, fortified foods
Why it's needed
Essential nutrient that supports brain development
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