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- Zinc is a member of the metal group
-Vitamin C was the very first vitamin to be man-made
-Vitamin B12 helps make DNA
-99% of the calcium in the body is stored in the bones and teeth
-vitamin K is also essential to build strong bones and prevent heart disease

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-fight off invading bacteria and viruses
~ found in: oysters, red meat, nuts, grains, dairy products
* men and teens should get about 11 milligrams of and women need about 8 milligrams.

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-regulates muscle and nerve functions, blood sugar levels, blood pressure,  making protein, bone and DNA
~found in: nuts, veggies and dairy products
* young adults is around 400 mg a day for men and 310 mg a day for women

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-growth and development
-makes hemoglobin
-hormones and connective tissues
~found in: lean meat, seafood, poultry, white beans, lentis, spinach, beans, peas and nuts
*you should have a daily amount of iron of approximately 15-30 mg

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-make thyroid hormones
-development
~found in: fish, dairy, fruits and veggies
*150 micrograms  per day for adult men and women

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-stores carbs, fats and protein
~meat, whole grain, fruit, veggies
* between 50 micrograms and 200 mcg for adults and teenagers

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-maintains strong bones
~found in: dairy, veggies, grains and fish
* adults 19 years old and older get 1,000 mg of calcium, with a limit of 2,000 mg

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-helps make blood clotting protiens

-helps make bone building protiens
-tells calcuim where to go
~found in: kale, spanich broccoli, cabbage, leafy greens, hard cheese, egg yolk
* 122 mcg for women and 138 mcg for men

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-increase calcium absorption
-gatekeeper
~found in: salmon, tuna, mushrooms, egg yolk and sunshine
*recommends that healthy adults take 2,000 IU of vitamin D

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-Antioxidant
~found in: vegetable oils and nuts
* adults older than 18, pregnant women, and breastfeeding women, the max dose is 1,000 milligrams daily

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-Maintains connective tissues
-supports immune system
-antioxidant
-Works with Vitamin E
-Improve iron absorption
~found in : orange, watermelon, strawberry, blueberry and kiwi
*65 to 90 milligrams a day

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-energy metabolism
~found in: potato, chicken and beef liver
*1.3 milligrams in men and women ages 19-50

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-forms blood cells
-maintains nerves
-energy metabolism
*ideal intake at 4-7 mcg per day

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-works as coenzymes in energy matabolism
~found in: potato, chicken and beef liver
*Adult women need 1.1 milligrams of  and adult men should have 1.2 milligrams

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-Maintains the skin stuctures

-boots immunity
~found in: dairy products, fish and meat
* Most women need 700 micrograms each day and men need 900 micrograms

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recommended dietary allowance the amount of nutrient and calorie intake per day considered necessary for maintenance of good health

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able to be dissolved in water

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soluble in oils or fats

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a solid inorganic substance of natural occurrence

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a natural substance that is usually found in foods and that helps your body to be healthy