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DRI=400 MCG

Folate acts as part of a coenzyme that is used in DNA synthesis. Folate is important for new cell formation. It helps prevent congenital birth defects, protect against heart disease and reduce the risk of pancreatic cancer.

Some Folate food sources include pinto beans, lentils, asparagus, tomato juice, and sunflower seeds.

An interesting fact about Folate is that it can help prevent neural tube defect if supplements are taken 1 month before conception and during the first trimester of pregnancy.

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DRI=30 MCG

Biotin plays an important role in metabolism as it helps the body breakdown and use food. It acts as a coenzyme in gluconeogenesis, fatty acid synthesis and the breakdown of some fatty acids and amino acids.

Biotin is found in many foods. Some of which are liver, egg yolks, fish, soybeans and whole grains.

An interesting fact about Biotin is that you can induce a biotin deficiency by eating raw egg whites. Otherwise, Biotin deficiencies are not very common.

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DRI=2 MCG

Vitamin B12 is required in red blood cell formation, neurological function, and DNA synthesis. B12 and folate depend on each other to maintain the sheath that surrounds and protects nerve fibers and promotes their growth. Also bone cell activity and metabolism are dependent on Vitamin B12.

Vitamin B12 can be found only in foods from animal sources. Some of those include: meat, fish, eggs, milk, poultry and shellfish.

An interesting fact about B12 is that it is easily destroyed by microwave cooking. So it is preferred to cook foods over heat on the stove or in the oven.

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DRI=90 MCG

Vitamin K participates in the synthesis of blood clotting proteins, which helps prevent excessive bleeding when cut. It also participates in the metabolism of bone proteins, which helps to decrease bone turnover and protect against fractures.

Some Vitamin K food sources include spinach, kale, collard greens, avocado, broccoli, soybeans and soybean oil.

Vitamin K is not only found in food, it can also be synthesized by the bacteria in the GI tract. However the body does not create enough to meet the body's needs.

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DRI=75 MCG

Vitamin C acts as an antioxidant to defend against free radicals as well as a cofactor in the synthesis of several compounds such as in the formation of collagen and in the making of hormones such as thyroxine.

Some Vitamin C food sources include oranges, strawberries, kiwi, broccoli, red bell pepper, Brussels sprouts and kiwi.

An interesting fact about Vitamin C is that its deficiency can lead to scurvy which was discovered in the mid 1700's resulting from a study done on sailors with scurvy due to the lack of fresh fruits and vegetables in their diets while on long voyages.

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DRI=1 MG

Thiamin is the Vitamin part of TPP which plays a critical role in energy metabolism and, consequently, in the growth, development, and function of cells.

Some Thiamin food sources include pork, soy milk, acorn squash, tomato juice and fortified cornflakes. With pork being the richest source.

An interesting fact about Thiamin is that it is destroyed by prolonged cooking. So it is best to steam or microwave foods to conserve it.

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DRI=15 MCG

Vitamin D promotes calcium absorption in the gut and helps protect against cognitive decline. Vitamin D also aids in slowing the progression of parkinson's disease and signals the immune system to protect against infectious diseases.

Vitamin D is found in few foods as it comes primarily from sunlight exposure. The body makes Vitamin D when the skin is exposed to sunlight. However, you can obtain Vitamin D from milk, soy milk, and almond milk that has been fortified with Vitamin D.

An interesting fact about Vitamin D is that the older you get the more susceptible you are to being deficient since the skin, liver and kidneys lose their capacity to make and activate Vitamin D.

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DRI=14 MG

Niacin plays a role in the metabolism of glucose, fats and alcohol as well as aiding the digestive system, skin, and nerves to function.

Some Niacin food sources are peanuts, fish, milk, eggs, mushrooms, potatoes and tomatoes. Protein rich foods contribute to about half of the niacin people consume.

An interesting fact about Niacin is that its deficiency can lead to Pellagra. Pellagra symptoms include diarrhea, dermatitis, dementia and death.

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DRI=1 MG

Riboflavin serves as a coenzyme in energy metabolism and production which includes: cellular function, growth, and development; and the metabolism of fats, drugs, and steroids. As well as aiding in the conversion of tryptophan to niacin.

Riboflavin is found in milk and milk products as well as dark green vegetables and enriched grains.

An interesting fact about Riboflavin is how ultraviolet light and irradiation destroys it. Which is why milk is sold in cardboard or opaque containers.

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DRI=700 MCG

Vitamin A is is a part of immune function, vision, reproduction, cell growth and differentiation as well as cellular communication. It also plays a role in the formation and maintenance of the heart, lungs, kidneys, and other organs.

Some Vitamin A food sources are liver, fish oils, eggs, carrots, broccoli, and squash.

An interesting fact about Vitamin A is that the acne fighting and wrinkle preventing Retin-A is derived from Vitamin A for topical use.