Normal vision, tissue strength, growth and tissue healing. Skin,night vision, and teeth.

Sources:Dark green leafy veggies,deep yellow&orange fruits and veggies, liver,milk, cheese eggs,fatty fish

Maintain serum calcium and phosphorus aid in bone and teeth development. 

Sources: Fortified milk, fish(salmon), egg yolks, sunlight

Antioxidant that protects cells from oxidation.

Sources: Whole grain bread and cereals, dark green leafy veggies, nuts, beans and peas, oils, avocado, liver

Normal blood clotting(prothrombin production), aids in bone metabolism. 

Sources: Green leafy veggies, eggs, liver, spinach, lettuce,kale, cabbage, cheese

Functions as a co-enzyme in energy metabolism, promotes appetite,and assists with muscle actions through its role in nerve functioning.

Sources: Meats, grain, legumes, beef, liver, liver,nut oats, oranges, eggs,dried milk,seeds

Co-enzyme to release energy from cells, cell function growth and developement

Sources:  Milk, meats, green leafy veggies, eggs,almond,milk,mushroom,salmon,spinach,liver

Aids in metabolism of fats, glucose and alcohol

Sources: Livers, nuts, legumes,avocado, peas,tuna,mushroom,sweet potato,turkey meat

 Involved in the metabolism of fats.

Sources: Meats, whole grains,avocados,broccoli, dried peas,beans

Cellular function,synthesis of hemoglobin niacin and neurotransmitters.

Sources: Fish, beef,liver,potatoes, meats grain and legumes.

Used in fatty acid synthesis amino acid metabolism and the formation of glucose

Sources: Egg, cauliflower,avocado,mushroom, liver,almond

Synthesis of amino acids and hemoglobin, lower neural tube defect in fetus.

Sources: Liver, leafy greens, legumes, fruits,fruit juices, eggs,dairy products

Necessary for folate activation and RBC maturation

Sources: Meats, clams,oysters,grains, eggs, dairy products

Maintains fluid volume, allows muscle contractions, contribute to nerve impulses

Sources: Table salt, added salts, processed foods, butter

Maintains fluid volume inside/outside cells, muscle action, blood pressure, cardiovascular support

Sources: Oranges, dried fruits, tomatoes, avocados, dried peas, meats, broccoli, bananas

Assist with intracellular and extracellular fluid balance, aids digestion

Sources:Table salt

Bones, teeth, cardiovascular support, blood clotting, nerve transmission

Sources:Dairy, broccoli, kale, grains, egg yolks

Bone formation, catalyst for many enzyme reactions, nerve/ muscle function, smooth muscle relaxation.

Sources: Green leafy veggies, nuts, grains,tuna, halibut, chocolate

Energy transfer of RNA/DNA, acid-base balance, bone and teeth formation

Sources: Dairy, peas, soft drinks, meat, eggs, legumes

A component of vitamin structure, by product of protein metabolism

Sources: Proteins

Antioxidant, tissue,building,iron absorption

Sources: citrus fruits, juices and vegetables