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It is needed to regulate muscle and nerve function, blood sugar levels, and blood pressure. It can be found in green leafy vegetables, legumes, and seeds. The average adult needs 320-420 mg a day.

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It is needed to make hemoglobin, the protein in red blood cells. It can be found in meats, seafood, lentils, spinach, and nuts. The average adult need 8-18 mg a day.

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It is needed to make thyroid hormones, and control metabolism. It can be found in iodized salt. The average adult needs 150 mcg a day.

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A mineral that is needed in trace amounts that helps enhance the action on insulin but it other mechanisms are not well defined yet. It can be found in meat, whole grain, and some fruits and vegetables. The average adult needs 25-35 mcg a day.

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A mineral needed for strong bones and teeth. It can be found in dairy, kale, broccoli, and most grains. The average adult needs 1,000 mg a day.

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A fat soluble vitamin good for blood clotting and healthy bones. It can be found in green leafy vegetables, blueberries, and figs. The average adult needs 90-120 mcg a day.

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A fat soluble vitamin that boots the immune system. It can be found in vegetable oil, nuts, and some green vegetables. The average adult needs 15 mg a day.

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A fat soluble vitamin that helps the body absorb calcium. It can be found in fatty fish, beef liver, cheese, egg yolks, and milk. The average adult needs 600 IU a day.

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A water soluble antioxidant that that helps protect cells. It can be found in citrus fruits and vegetables. The average male adult needs about 90 mg a day.

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Vitamin B6 is a water soluble vitamin that aids metabolism and brain development. It can be found in poultry, fish, organ meats, potatoes, and starchy vegetables. The average adult needs 1.3 mg a day.

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Vitamin B1, also known as thiamin. This vitamin helps turn food into energy. It can be found in whole grains, legumes, and pork. The average women needs about 1.1 mg a day.

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Vitamin b12 is water soluble vitamin needed for red blood cell formation. It can be found in beef liver, clams, poultry, eggs, and cheese. The average adult needs 2.4 mcg a day.

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Vitamin A is a fat soluble vitamin needed for vision and to support the immune system. It can be found in poultry, fish, and dairy. You need from 700-900 micrograms RAE per day.

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RDA stands for recommended daily allowance. It represents the amount of vitamins and minerals a person needs to stay healthy.

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If vitamin isn't fat soluble it is water soluble meaning it is directly absorbed by cells.

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If a vitamin is fat soluble it means that it binds to fat and stores for later use.

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Minerals are inorganic substances. They are needed for normal body function and development.

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Vitamins are organic compounds needed for normal cell function, growth and development.