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Good for- prevention of zinc deficiency and its consequences including stunted growth and etc.
Found in- red meat, poultry, oysters, and other seafood, fortified breakfast cereals, beans, nuts, whole grains , dairy and some other diary products
Body need-  Depends on age
*Birth to 6 months 2 mg *Infants 7–12 months 3 mg
*Children 1–3 years 3 mg *Children 4–8 years 5 mg *Children 9–13 years 8 mg *Teens 14–18 years (boys)11 mg
*Teens 14–18 years (girls)9 mg
*Adults (men)11 mg *Adults (women)8 mg *Pregnant teens 12 mg *Pregnant women 11 mg *Breastfeeding teens 13 mg
*Breastfeeding women 12 mg

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Good for- nerve transmission, muscle contraction, blood coagulation, energy production, nutrient metabolism, and bone formation.
Found in- Legumes, nuts, seeds, whole grains, and green leafy vegetables (such as spinach), Fortified breakfast cereals and other fortified food, Milk, yogurt, and some other milk products
Body need- Depends on age and sex
*Birth to 6 months 30 mg *Infants 7–12 months 75 mg
*Children 1–3 years 80 mg *Children 4–8 years 130 mg
*Children 9–13 years 240 mg
*Teen boys 14–18 years 410 mg
*Teen girls 14–18 years 360 mg
*Men 400–420 mg *Women 310–320 mg *Pregnant teens 400 mg *Pregnant women 350–360 mg
*Breastfeeding teens 360 mg
*Breastfeeding women 310–320 mg

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Good for- helps make enough oxygen so that the red blood cells can carry the oxygen through the body.
Found in- Lean meat, seafood, poultry, beans, breakfast cereals, and breads
Body needs- The amount of iron you need each day depends on your age, your sex, and whether you consume a mostly plant-based diet.

*Birth to 6 months 0.27 mg
*Infants 7–12 months 11 mg
*Children 1–3 years 7 mg *Children 4–8 years 10 mg *Children 9–13 years 8 mg *Teens boys 14–18 years 11 mg
*Teens girls 14–18 years 15 mg
*Adult men 19–50 years 8 mg
*Adult women 19–50 years 18 mg
*Adults 51 years and older 8 mg
*Pregnant teens 27 mg *Pregnant women 27 mg *Breastfeeding teens 10 mg
*Breastfeeding women 9 mg

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Good for- Helps hypothyroidism levels stay up
Found in- the use of iodized salt, which is the most widely used strategy to control iodine deficiency
Body need-  depends on age
*Birth to 6 months 110 mcg
*Infants 7–12 months 130 mcg
*Children 1–8 years 90 mcg
*Children 9–13 years 120 mcg
*Teens 14–18 years 150 mcg
*Adults 150 mcg
*Pregnant teens and women 220 mcg *Breastfeeding teens and women 290 mcg

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Good for- metabolic processes and regulates blood pressure and  helps insulin transport glucose into cell; used for energy.
Found in- whole grains, nuts, broccoli, green beans
Body need-
children (mcg/day) - 0 to 6 months- 0.2
7 to 12 months- 5.5
1 to 3 years- 11
4 to 8 years- 15

Males (mcg/day)-
9 to 13 years- 25
9 to 13 years- 25
14 to 18 years - 35
19 to 50 years -35
>50 years -30

Females (mcg/day)-
9 to 13 years - 21
14 to 18 years -24
19 to 50 years -25
>50 years- 20

Pregnancy (mcg/day)-
14 to 18 years - 29
19 to 50 years -  30

Lactation (mcg/day)-
14 to 18 years - 44
19 to 50 years -  45

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Good for- formation of bones and bodily functions
Found in- milk, cheese, yogurt, vegetables like kale, broccoli, and Chinese cabbage; canned sardines and salmon bones and teeth
Body need- Depends on age
*Birth to 6 months 200 mg *Infants 7–12 months 260 mg
*Children 1–3 years 700 mg
*Children 4–8 years 1,000 mg
*Children 9–13 years 1,300 mg
*Teens 14–18 years 1,300 mg
*Adults 19–50 years 1,000 mg
*Adult men 51–70 years 1,000 mg
*Adult women 51–70 years 1,200 mg
*Adults 71 years and older 1,200 mg
*Pregnant and breastfeeding teens 1,300 mg
*Pregnant and  breastfeeding adults 1,000 mg

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Good for- K1: Helps make blood clotting proteins
K2: Helps make bone building proteins
Found in- K1: kale, spinach, broccoli, cabbage, and leafy greens
K2: hard cheese, egg yolk,  grass fed butter
Body need- Depends on age and sex
*Birth to 6 months | 2.0 mcg
*7-12 months | 2.5 mcg
*1-3 years | 30 mcg
*4-8 years | 55 mcg
*9-13 years | 60 mcg
*14-18 years | 75 mcg
*Adult men 19 years and older | 120 mcg
*Adult women 19 years and older | 90 mcg
*Pregnant or breastfeeding teens | 75 mcg
*Pregnant or breastfeeding women | 90 mcg

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Good for- protect against toxins such as air pollution, premenstrual syndrome, eye disorders, cataracts, neurological diseases, Alzheimer's disease and diabetes
Found in- vegetable oils, nuts, seeds, and green vegetables
Body need-  Depends on age
*Birth to 6 months 4 mg (6 IU)
*Infants 7–12 months 5 mg (7.5 IU)
*Children 1–3 years 6 mg (9 IU)
*Children 4–8 years 7 mg (10.4 IU)
*Children 9–13 years
*Teens 14 –18 years 15 mg (22.4 IU)
*Adults 15 mg (22.4 IU)
*Pregnant teens and women 15 mg (22.4 IU)
*Breastfeeding teens and women 19 mg (28.4 IU)

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Good for- Increase in Calcium absorption
Found in- salmon, tuna, mushrooms, egg yolk, sunshine
Body need-  depends on age
*Birth to 12 months 400 IU *Children 1–13 years 600 IU
*Teens 14–18 years 600 IU *Adults 19–70 years 600 IU
*Adults 71 years and older 800 IU
*Pregnant and breastfeeding women 600 IU

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Good for- maintains connective tissue and supports the immune system.
Found in- watermelon, orange, strawberries, blueberries, and kiwi
Body needs-   depends on age
*Birth to 6 months 40 mg
*Infants 7–12 months 50 mg
*Children 1–3 years 15 mg
*Children 4–8 years 25 mg *Children 9–13 years 45 mg
*Teens 14–18 years (boys)75 mg
*Teens 14–18 years (girls)65 mg
*Adults (men)90 mg
*Adults (women)75 mg *Pregnant teens 80 mg *Pregnant women 85 mg *Breastfeeding teens 115 mg
*Breastfeeding women 120 mg

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Good for- helps support adrenal function and helps calm and maintain a healthy nervous system.
Found in- Naturally found in many foods and added to others.
Body needs- depends on your age and the mg levels range from 0.1 at birth and 1.5/1.7 mg depending on gender or if your pregnant or breast feeding.

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Good for- Keeps your nerves and red blood cells healthy.
Found in- food from animals/ not plants, fish, meat, poultry, eggs, milk, and other diary
Body needs- depends on age
ranges from 0.4 mcg to 2.8 mcg

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Good for- body coverts food into fuel which the body uses to produce energy; also helps metabolize fats and proteins.
Found in- whole grains, meat and fish
Body needs- depends on your age and sex
Life Stage Recommended: *Amount Birth to 6 months 0.2 mg
*Infants 7–12 months 0.3 mg
*Children 1–3 years 0.5 mg
*Children 4–8 years 0.6 mg
*Children 9–13 years 0.9 mg
*Teen boys 14–18 years 1.2 mg
*Teen girls 14–18 years 1.0 mg
*Men 1.2 mg
*Women 1.1 mg
*Pregnant teens and women 1.4 mg *Breastfeeding teens and women 1.4 mg

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Good for- Maintenance of skin structures and to boost immunity.
Found in- Green leafy vegetables, orange and yellow vegetables such as carrots and spinach.
Body needs- depends on your age and reproductive status. Recommended intakes for vitamin A for people aged 14 years and older range between 700 and 900 micrograms of RAE per day. Recommended intakes for women who are nursing range between 1,200 and 1,300 RAE. Lower values are recommended for infants and children younger than 14.

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The RDA, the estimated amount of a nutrient (or calories) per day considered necessary for the maintenance of good health.

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Is when a item is able to be dissolved in water.

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Water soluble vitamins, such as B complex vitamins and vitamin C, dissolve in water and are excreted through the kidneys if you have excess amounts in your body. Fat-soluble vitamins--namely vitamins A, D, E and K--dissolve in fat and are stored in fat throughout the body.

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A mineral is a solid inorganic substance of natural occurrence.

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A vitamin is any of a group of organic compounds that are essential for normal growth and nutrition and are required in small quantities in the diet because they cannot be synthesized by the body.