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You should consume 2000 calories a day, meaning you should include each one in your everyday diet.

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• Vitamin A= meats, fish, dairy, and plant based products
• Vitamin B = animal products, rice, milk
•Vitamin C= vegetables, citrus fruits
• Vitamin D= Salmon, tuna, mushrooms
• Vitamin E= nuts, seeds, vegetable oil
• Calcium = leafy foods, seafood, dairy
• Zinc= seafood, legumes, nuts

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•Vitamin A= helps maintain skin structure, builds immune system and normal vision
•Vitamin B= helps red blood cells and produce energy
Vitamin C= boosts immune system
• Vitamin D= strengthens bones and teeth and muscles
• Vitamin E= protect against toxics in air
• Calcium= prevent weak brittle bones
• Zinc= helps with digestion, metabolism, and immune system

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RDA stands for Recommended Dietary Allowance. Reprsents the daily dietary intake of vitamins and minerals a person needs to stay healthy.

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The rest of the vitamins are water soluble, meaning they can be absorbed by cells directly. They are flushed out when using the bathroom.

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•》These vitamins bind to fat in the body for later usage. They mostly build up over time.

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•》Minerals are inorganic substances that don't contain carbon.

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•》Vitamins are organic substances requires for normal cell function, development and growth.