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Zinc- I need about 9 mg. It is found in oysters, red meant, beans, nuts, and dairy

Vitamin A- Beef liver, salmon, leafy greens, I need between 700 and 900 micrograms (mcg) of retinol activity equivalents (RAE) per day since I am over 14

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Vitamin E- acts as an antioxidant, helping to protect cells from the damage caused by free radicals. Free radicals are compounds formed when our bodies convert the food we eat into energy. The body also needs vitamin E to boost its immune system so that it can fight off invading bacteria and viruses.

Calcium- a mineral found in many foods. The body needs calcium to maintain strong bones and to carry out many important functions.

Zinc- It helps the immune system fight off invading bacteria and viruses. The body also needs zinc to make proteins and DNA; important for proper senses of taste and smell.

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Where Are They Found and How Much Do You Need? 

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Where Are They Found and How Much Do You Need? 

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Vitamin B-  clams, poultry, eggs, milk; for my age, I need about 2.4 mcg.

Vitamin C- I need about 65 mg; it is found in citrus fruits, broccoli, cantaloupe.

Vitamin D- I need about 600 IU, it is found in dairy, beef, liver, salmon, tuna, mackerel, and the sun

Vitamin E- I need about 15 mg. Found in  vegetable oils, nuts, green vegetables

Calcium- I need about 1300 mg. It is found in milk, yogurt, cheese, kale, broccoli.

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Vitamin A-Vitamin A is a fat-soluble vitamin that is naturally present in many foods. Vitamin A is important for normal vision, the immune system, and reproduction. Vitamin A also helps the heart, lungs, kidneys, and other organs work properly.

Vitamin B- acts as a coenzyme, makes an enzyme active by attaching
-doesn't give you energy, but helps metabolism

Vitamin C-  it acts as an antioxidant, helping to protect cells from the damage caused by free radicals. Free radicals are compounds formed when our bodies convert the food we eat into energy.

Vitamin D- needed for health and strong bones

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Water Soluble Vitamins-
They can be absorbed directly by cells and dissolved in water. When in excess, these vitamins are flushed out of our system with each bathroom break. The water soluble vitamins (biotin, vitamin C, niacin, folic acid and vitamin B) need to be restored more frequently, but the body can tolerate higher doses.
RDA- Recommended Dietary Allowance; it represents the average daily dietary intake of each vitamin and mineral a person needs to stay healthy . The values are broken down by age and gender.

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Vitamins- Organic substances required for normal cell function, growth and development. There are 13 essential vitamins.
Minerals- Minerals are inorganic substances . They are necessary for normal body function and development. There are two groups of minerals: macronutrients (which the body needs in large doses) and trace minerals (only a small amount is required).
Fat Soluble Vitamins-

Are essential organic substances needed in small amounts in the diet for normal function, growth, and maintenance of body tissues.

Vitamins A, D, E, and K dissolve in organic solvents whereas the B vitamins and vitamin C dissolve in water.