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~Benefits- important role it plays in blood clotting, essential to building strong bones, preventing heart disease
~Foods: Broccoli, cabbage, spring onions, prunes
~ The body needs 122 mcg for women and 138 mcg for men

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~Benefits: protection against toxins and helps prevent damage to body's cells
~Foods: Spinach, avocado, sweet potato, and sunflower seeds
~The body needs 30 miligrams to 500-600 IU

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~Benefits: Vitamin D maintains healthy bones and teeth, protects the body from cancer, diabetes and helps the body absorb calcium.
~Vitamin D is found in egg yolk, cheese, salmon and soy milk
~ the body needs 2000 iu of vitamin d per day
~Your body can produce vitamin D it needs in a few minutes on a sunny day

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~Benefits : Vitamin C is a treatment for common cold and cancer. Also Vitamin C boosts immune system and lowers hypertension.
~Vitamin C is found is oranges , kiwi, strawberries and chili peppers
~The body needs 65 to 90 mg daily.
~Vitamin C helps produce collagen which works as a super glue that keeps  cells together

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~Benefits: Vitamin B6 protects immune system , has a positive effect on metabolism, it's needed for normal brain development
~Vitamin B6 is found in beef, potatoes, fish and cereals
~A woman ages 19-50 needs 1.7 mg daily
~The body needs Vitamin B6 to break down protein

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~Benefits: Keeps nerves and red blood cells healthy and prevenets what makes people tired.
~Vitamin B12 is found in sot products, liver, fish, and crab
~The body needs 2.4 mcg daily dont go over 100 milligrams

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~Improves brain function, eye health benefits, helps energy production, and cardiovascular function
~Vitamin B1 is found in dried milk, rice, pasta, pork and flour
~The body needs 1.2 miligrams daily of vitamin b1
~Vitamin B1 is also called Thiamin meaning"sulfur-containing vitamin"

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~Benefits: Vitamin A is critical for good vision , plays an important role in healthy bone growth, supports immune system and skin health.
~Vitamin A is found in foods for example: fish, liver, carrots, and tropical fruits
~The body needs between 200 and 900 mcg of RAE per day
~Vitamin A plays an important role in gene transcriptions

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RDA is Recommend Dietary Allowance. Its the average daily dietary intake of each vitamin and mineral a person needs to stay healthy and steer clear of deficiencies

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vitamins that absorbed by cells.

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Fat Soluble vitamins are those that are bind to fat in the stomach and are stored in body for later use.

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is inorganic substances. they are necessary for normal body function and development.

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is an organic substances required for normal cell function, growth and development.