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vitamin a: between 700 and 900 micro grams
vitamin b1: 1.2 mg
vitamin b12: 2.4 mcg
vitamin b6: 1.3 mg
vitamin c: 65 to 90 mg
vitamin d: 2000 IU
vitamin e: 15 mg
vitamin k: 122 mg
calcium: 1000 mg
chromium: 50 to 200 mcg
iodine; 150 mcg
iron: 10 mg
magnesium: 360 mg
zinc: 8 mg

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-fights off invading bacteria and viruses
-found in oysters, meat, dairy, grains, and nuts

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-regulates muscle function, blood sugar levels, and creates proteins, DNA, and bone development
-found in nuts, vegetables, and dairy products

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-helps in growth and development, male hemoglobin, and connective tissues
-found in lean meat, seafood, and nuts

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-makes thyroid hormones and helps in development
-fish, dairy, fruits and vegetables

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-enhances action of insulin
-found in meat, and whole grain products

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-maintains strong bones and teeth as well as structure and hardness
-found in milk, yogurt, cheese, kale, and most grains

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-keeps healthy bones and prevents blood clotting
-found in green leafy vegetables, fruits, meals, cheese, and eggs

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-boosts the immune system and fights off bacteria
-found in green vegetables, oil, and nuts

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-maintains strong bones
-found in fatty fish, cheese, liver, and mushrooms

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-protects cells, make collagen, heals wounds, and absorbs iron
-found in citrus, fruits, broccoli,and strawberries

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-aids in brain development, and immune function.
-found in poultry, fish, organ meats, and fruits

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-keeps nerve and blood cells healthy and aids in making more DNA.
-found in beets, liver, eggs, poultry, milk, and clams.

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-helps turn food into energy, growth development,and functioning of cells.
-found in whole grains, meats, legumes, and beans

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-benefits the immune system, vision, heart, lungs, kidneys, and reproduction.
-found in meat, poultry, fish and dairy.

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Recommended Dietary Allowances are the amount of nutrients and calories per day that are required to maintain good health.

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Water-soluble vitamins are easily dissolved in the body. They reach the body's tissues but they are not stored in the body.

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Fat-soluble vitamins transported in the blood and can be stored in the liver and fatty tissues for use as needed.

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Inorganic elements that are essential for functioning the human body. They can be found in foods.

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Vitamins are nutrients that are vital for growing, reproducing, and staying healthy.