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Helps fight viruses and bacteria in the immune system. Found in red meats , whole grains, nuts, dairy products and seafood.
Men and adolescent boys between 14 and 18 years of age should aim to consume about 11 milligrams of zinc daily , while adult women 19 years old and over need about 8 milligrams. Girls between 14 and 18 require 9 mg per day.

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To strengthen bones and teeth structure and help carry out certain functions in the body. Helps blood vessels move throughout the body to release hormones and enzymes. Found in calcium rich foods and vegetables.
Take 1,000 mg daily.

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Helps with cells away from damaging things by acting as an antioxidant. Found in  vegetable oil, nuts, seeds and green vegetables.
Take 30 milligrams to 500-600 IU daily

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Needed to maintain strong bones. Found in milk products.
Take 10–20 micrograms daily

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Acts as an antioxidant to by helping protect cells from damaging radicals. Found in Citrus fruits and their juices.
Take 65 to 90 milligrams daily

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Helps turn food into energy and helps increase growth development ad functions of the cells in the body. Found in whole grains, meats and fish.
Take 2.4 micrograms daily

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Helps with vision, immune system and reproduction system. Found in green leafy, orange and yellow vegetables.
Take 900 micrograms daily for men and 700 micrograms daily for women

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RDA is the Recommended Dietary Allowance. It represents the average daily dietary intake of each vitamin and mineral a person needs to stay healthy and steer clear of deficiencies. The values, which are all backed by scientific data, are broken down by age and gender.

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Fat soluble vitamins are those that are bind to fat in the stomach and are stored in the body for later use. We are less likely to become deficient in these vitamins (A, D, E and K) but are more likely to build up toxic levels, usually due to extreme over consumption or overzealous supplement use.

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The rest of the vitamins are water soluble. Meaning they can be absorbed directly by cells. 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.

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Minerals are inorganic substances which means they contain no carbon. They are necessary for normal body function and development. There are two groups of minerals: *macronutrients - which the body needs in large doses

* trace minerals - only a small amount is required

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