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Recommended Dietary Allowance. It represents the average daily dietary intake of each vitamin and mineral a person needs to stay healthy with no deficiencies. Based on gender and age.

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The rest of the vitamins are water soluble. Meaning they can be absorbed directly by cells. Excess of these are flushed out during bathroom breaks. However, these are restored frequently and body tolerates high doses. (Biotin, Vitamin C, Niacin, Folic Acid, Vitamin B)

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Bind to fat in stomach and stored in body for later use. Less likely to become deficient more likely build up toxic levels due to extreme overconsumption or overzealous supplement use. (A,D,E.K)

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Inorganic substances (no carbon). Necessary for normal body function and development. 2 groups: Macronutrients (large doses) and Trace Minerals (small doses).

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Organic substances required for normal cell function, growth, and development. There are 13 essential vitamins. The amount of vitamins you need each day depends on your age.

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Zinc is a nutrient that people need to stay healthy. Found in cells throughout the body, Zinc helps the immune system fight off invading bacteria and viruses. Zinc makes proteins and DNA, the genetic material in all cells. It also helps wounds heal and is important for proper senses of taste and smell. Examples: Oysters, red meat, poultry, crab, lobsters, beans, nuts, whole grains, and dairy products.

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Calcium is a mineral that the body needs to maintain strong bones and to carry out many important functions. Almost all calcium is stored in bones and teeth, where it supports their structure and hardness. The body also needs calcium for muscles to move and for nerves to carry messages between the brain and every body part. In addition, calcium is used to help blood vessels move blood throughout the body and to help release hormones and enzymes that affect almost every function in the human body. Examples: Milk, yogurt, and cheese.
kale, broccoli, Chinese cabbage,
canned sardines and salmon.

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Vitamin E is a fat-soluble nutrient found in many foods. In the body, it acts as an antioxidant, helping to protect cells from the damage caused by free radicals. The body also needs vitamin E to boost its immune system so that it can fight off invading bacteria and viruses. Examples: Vegetable oils like wheat germ, sunflower, and safflower oils. Corn and soybean oils, Nuts (peanuts, hazelnuts, almonds) sunflower seeds, spinach and broccoli.

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Vitamin D is a nutrient found in some foods that is needed for health and to maintain strong bones. It does so by helping the body absorb calcium (one of bone's main building blocks) from food and supplements. Muscles need it to move and the immune system needs vitamin D to fight off invading bacteria and viruses. Examples: Fatty fish such as salmon, tuna, and mackerel. Beef liver, cheese, and egg yolks, mushrooms, and milk provide small amounts.

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Vitamin C, also known as ascorbic acid, is a water-soluble nutrient. In the body, it acts as an antioxidant, helping to protect cells from the damage caused by free radicals and to make collagen, a protein required to help wounds heal. Vitamin C also improves the absorption of iron from plant-based foods and helps the immune system work properly to protect the body from disease. Fruits and vegetables are the best sources of itamin C.

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Thiamin (also called vitamin B1) helps turn the food you eat into the energy you need. Thiamin is important for the growth, development, and function of the cells in your body. Vitamin B12 is a nutrient that helps keep the body's nerve and blood cells healthy and helps make DNA, the genetic material in all cells. Vitamin B12 also helps prevent a type of anemia called megaloblastic anemia that makes people tired and weak. Vitamin B12 is found naturally in a wide variety of animal foods and is added to some fortified foods. Vitamin B6 is involved in brain development during pregnancy and infancy as well as immune function. Examples: Poultry, fish, and organ meats. Potatoes, starchy vegetables, and fruit.

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Vitamin A is a fat-soluble vitamin that is important for normal vision, the immune system, and reproduction. Vitamin A also helps the heart, lungs, kidneys, and other organs work properly. The first type, preformed Vitamin A, is found in meat, poultry, fish, and dairy products, while the second type, provitamin A, is found in fruits, vegetables, and other plant-based products. Recommended intakes for Vitamin A for people aged 14 years and older range between 700 and 900 micrograms (mcg) of retinol activity equivalents (RAE) per day.