Vitamin C

If you want gums and teeth that are healthy and strong, bite into vitamin C. This vitamin also strengthens your bones and muscles, and it helps you heal if you break a bone or get a cut. This vitamin also helps your body resist infection. This means that even though you can't always avoid getting sick, vitamin C makes it a little harder for your body to become infected with an illness.

Vitamin C is in lots of sweet fruits, like oranges, tangerines, lemons, grapefruit, honeydew melon, watermelon, strawberries, and raspberries. And if juice is what you like, you're in luck - orange juice and grapefruit juice are both full of vitamin C. There are tasty veggies that have vitamin C, like broccoli, tomatoes, baked potatoes [with the skin]and green peppers.

citrus fruits


Iron has a big and important job - it is part of hemoglobin. Hemoglobin is the part of your red blood cells that carries oxygen from your lungs to the rest of your body. Every part of your body - your muscles, your eyes, you name it - needs oxygen. So getting enough iron is important, because you want your hemoglobin working as hard as it can, moving that oxygen all around!

Lots of foods contain the iron you need to keep your hemoglobin happy. Red meat, liver, and dried beans (especially baked beans) all have iron. So do a baked potato (with its skin) and apricots. Enriched or whole-grain breads, plus cereals like cream of wheat, are also good ways to get iron (enriched means that something has been added). And don't forget raisins - these little guys have iron, too.

The best way to help get iron into your blood stream is to take it with food that is high in vitamin C. These two help each other in your body. But there are enemies as well. Caffeine and calcium block the absorption of iron. So try to avoid having anything with caffeine or calcium when you are trying to get iron.


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