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Helps the immune system fight off invading bacteria and viruses

Makes protein and DNA

Helps wounds heal

Senses of taste and smell

Sources: Red meat, oysters, beans, nuts
How much: 9mg for teen girls

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Maintain strong bones
Source: milk, cheese, yogurt, kale
How much: 1,300 mg for teens

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Helps protect cells from damaged caused by free radicals.
Sources: Vegetable oils, nuts, spinach, broccoli
How much: Depends on age. 15mg for teens and adults

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Builds Strong bones
Increases Calcium absorption
Deficiency: Rickets in children
Sources: Salmon, tuna, mushrooms, egg yolk
How much : Depends on age. 600IU.

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Connective tissue
supports immune system
Antioxidants
Improves iron absorption
Deficiency: Scurvy
Sources: Watermelon, Oranges, strawberries, kiwi
How much : depends on age. 65 mg for teen girls

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Vitamin B Thiamin turns food into energy
Growth, development and function of cells

B12 keeps the nerves and blood cells healthy

B6: enzyme reactions, brain development
Sources:Whole grains ,Poultry ,Fish,
Eggs ,Dairy

How much:
Depends on age and sex (Thiamin)
1.0 mg for teen girls
B12: depends on age 2.4mcg for teens
B6: depends on age 1.2mcg for teen girls.

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Maintain skin structures
Boost immunity
Deficiency: night blindness, decreased immunity
Sources: Meat, poultry, Green leafy vegetables, salmon, dairy products
How much: Depends on age and reproductive status. The recommended for 14 and older is 700 to 900 micro-grams(mcg).

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Inorganic substances necessary for normal body function and development.
Macro-nutrients : the body needs in large doses.
Micro-nutrients: only a small amount is required.

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Recommended Dietary Allowance
Represents the average daily dietary intake of each vitamin and mineral a person needs to stay healthy and clear of deficiencies.

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Vitamins that can be absorbed directly by cells.

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

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Organic substances required for normal cell function, growth and development. There are 13 essential vitamins