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Vitamins that are absorbed directly by cells

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Good For

Cells

Immune system

Proteins

DNA

Taste

Smell

Growth and development

Found In

Oysters

Red Meat

Beans

Nuts

Dairy products

Whole grains

How much do you need?
8-11 milligrams a day
Other Information

24th most common element in the earth's crust

Atomic number of 30

Discovered in 1746

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Good For

Muscles

Nerves

Blood sugar

Blood pressure

Protein

Bone

DNA

Found In

Legumes

Nuts

Seeds

Cereal

Milk

Yogurt

Spinach

How much do you need?
310-360 milligrams a day
Other Information

Atomic number of 12

Alkaline earth metal

Discovered in 1808

8th most abundant element in earths crust

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Good For

Growth and development

Making hemoglobin

Hormones

Connective tissue

Found In

Lean meat

Nuts

Spinach

White beans

How much do you need?
10-15 milligrams a day
Other Information

6th most common element in the universe

4th  most abundant element is earths crust by weight

Found in Inner and outer core of the earth

Most abundant element on earth

Atomic number of 26

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Good For
Thyroid hormones
Found In

Fish

Dairy

Fruits

Vegetables

Salt(Iodized)

How much do you need?
150 micrograms a day
Other Information

Discovered in 1811

Rare in earths crust and solar system

Atomic number of 53

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Good For
Insulin
Found In

Broccoli

Orange Juice

Potatoes

Bananas

green beans

Apples

Beef Cube

How much do you need?
50-200 micrograms a day
Other Information

Fist element in group 6 on periodic table

Atomic number of 24

Steel-gray metal

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Good For

Strong bones

Teeth

Muscles

Nerves

Blood vessels

Hormones

Enzymes

Found In

Dairy products

Grains

Fish

Breakfast cereal

Greens

How much do you need?
1,000-1,200 milligrams daily
Other Information

1.5%-2% of your Body Weight

Fights Kidney stones

Body contains more calcium than any other mineral

Fight against Chronic Disease

Helps transport other Nutrients

Atomic number of 20

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Good For

Blood clotting proteins

Bone building proteins

Calcium direction

Found In

Kale

Spinach

Cabbage

Broccoli

Leafy greens

Hard cheese

Grass-fed butter

Egg yolk

How much do you need?
122-164 micrograms a day
Other Information
Helps prevent Heart Disease

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Good For

Antioxidant

Blockage of damage to DNA and cells from sun

Found In

Spinach

Kale

Almonds

Plant Oils

Raw seeds

How much do you need?
UP to 1,000 milligrams a day
Other Information

Exist naturally in eight forms

Acts as an antioxidant

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Good For
Calcium absorption
Found In

Salmon

Tuna

Mushrooms

Egg yolk

Sunshine

How much do you need?
400-2,000 IU a day
Other Information
Essential for mineral balance

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Good For

Connective tissue

Immune system antioxidant

Iron absorption

Found In

Blue Berries

Watermelon

Kiwi

Oranges

strawberries

How much do you need?

65-90 milligrams a day

Upper limit is 2,000 milligrams a day

Other Information
Considered an Ascorbic acid

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Good For

Energy metabolism

Energy

Blood cells

Nerves

Accelerating reactions

Found In

Legumes

Leafy greens

Turkey

Pork

Beef liver

Chicken

Potato

Fortified grains

How much do you need?
2.4 micrograms a day
Other Information

helps make DNA

Crucial for healthy Brain activity and your Immune system

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Good For

Energy metabolism

Energy

Accelerating reactions

Found In

Legumes

Leafy greens

Turkey

Pork

Beef liver

Chicken

Potato

Fortified grains

How much do you need?
1.1 milligrams a day
Other Information
Thiamine is used to treat or prevent vitamin B1 deficiency

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Good For

Energy metabolism

Energy

Accelerating reactions

Found In

Legumes

Leafy greens

Turkey

Pork

Beef liver

Chicken

Potato

Fortified grains

How much do you need?
1.3 milligrams a day
Other Information

Reduce risk for Heart Disease

Increase oxygen carried in Hemoglobin

Essential for red blood cell metabolism

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Good For

Immunity

Skin

Found In

Lettuce

Fish

Liver

Carrots

Dark leafy greens

Tropical fruits

How much do you need?
700-900 micrograms a day
Other Information
Retinoid acid that comes from animals

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Recommended Dietary Allowance

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Vitamins that bind to fat in the stomach and are stored in the body for later use.

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Inorganic substances

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Organic substances required for normal cell function, growth, and development.