| B1 (thiamin) | supports energy, metabolism and nerve function | spinach, green peas, watermelon, sunflower seeds, well cooked lean pork |
| B2 (riboflavin) | supports energy, metabolism, normal vision and skin health | spinach, broccoli, well cooked eggs |
| B3 (niacin) | supports energy, metabolism, skin health, nervous system and digestive system | spinach, potatoes, well cooked lean ground beef, well cooked chicken, tuna (canned in water) well cooked shrimp |
| B5 (Pantothenic Acid) | converts food to molecular forms. Needed to manufacture adrenal hormones and chemicals that regulate nerve function | abundant in animal tissues, whole grain cereals and legumes |
| B6 (Pyridoxine) | needed for protein metabolism and absorption, carbohydrate metabolism. Helps form red blood cells. Promotes nerve and brain function. | bananas, watermelon, broccoli, spinach, acorn squash, potatoes,white rice, well cooked chicked |
| B12 (Cyanocobalamin) | used in new cell synthesis, helps break down fatty acids and amino acids, supports nerve cell maintenance | well cooked meats, well cooked poultry, well cooked fish, well cooked shellfish, well cooked eggs |
| Biotin | energy, metabolism, fat sythesis, amino acid metabolism, glycogen synthesis | egg, cauliflower, peanuts and peanut butter |
| Folate | supports DNA synthesis and new cell formation | green beans , broccoli, spinach, asparagus, orka, black eyed peas, lentils, navy, pinto and garbanzo beans |
| C (ascorbic acid) | collagen synthesis, amino acid metabolism, helps iron absorption, immunity, antioxident | citrus fruits, strawberries, cranberries, blueberries, broccoli, green peppers, red peppers,spinach, snow peas, kiwi, mango |
| A (retinol) | supports vision, skin, bones, immunity | mango, broccoli, butternut squash, carrots, sweet potatoes, pumpkin |
| Beta Carotene (Pro-Vitamin A)(See Vitamin A) | Antioxidant. Converted to Vitamin A in the body. (See Vitamin A) | carrots, squash, broccoli, green leafy vegetables |
| D | helps build and maintain teeth. Enhances calcium absorption. | well cooked egg, well cooked fatty fish, exposure to sun enables body to make its own Vitamin D. |
| E | antioxidant. Helps form red blood cells, muscles and other tissues. Preserves fatty acids. | polyunsaturated plant oils ( corn and canola oils), wheat germ, sunflower seeds, sweet potatoes, brown rice, cod, nuts |
| K | synthesis of blood clotting proteins, regulates blood calcium | brussel sprouts, leafy green vegetables, spinach, broccoli, also made by intestinal bacteria |
| Folic Acid (Folacin) | essential for the manufacture of genetic material as well as protein metabolism and red blood cell formation. | green leafy vegetables, sprouts |
| Water Soluble Vitamins are not stored in the body and should therefore be consumed daily. These vitamins are: |
| Thiamine Vitamin B 1 |
| Riboflavin Vitamin B 2 |
| Niacin Vitamin B 3 |
| Pantothenic Acid Vitamin B 5 |
| Vitamin B6 |
| Pyridoxine Vitamin B 6 |
| Cyanocobalamin B 12 |
| Biotin |
| Folic Acid (Folacin) |
| Vitamin C Ascorbic Acid |
| Fat Soluble Vitamins can be stored in the body and need not be consumed daily. These vitamins are: |
| Vitamin A Retinol |
| Beta Carotene (Pro-Vitamin A) |
| Vitamin D |
| Vitamin E |
| Vitamin K |
| Sodium | maintains fluid and electrolyte balance,supports muscle contraction and nerve impulse transmissions | bread, well cooked meats |
| Chloride | maintains fluid and electrolyte balance, aids in digestion | eggs, well cooked meats |
| Potassium | maintains fluid and electrolyte balance,supports muscle contraction and nerve impulse transmissions | potatoes, acorn squash, artichoke leaves, spinach, broccoli, carrots, green beans, watermelon, banana, strawberries, cod |
| Calcium | formation of bones, supports blood clotting | sardines, green beans, spinach, broccoli |
| Phosphorus | formation of cells and bones, maintains acid-based balance | well cooked fish, well cooked chicken, well cooked turkey, well cooked eggs |
| Magnesium | supports bone mineralization, protein building, muscular contraction, nerve impulse transmission, immunity | spinach, broccoli, artichoke leaves, green beans, navy beans,pinto beans, black-eyed peas, sunflower seeds, cashews, well cooked halibut |
| Iron | part of the protein hemoglobin (carries oxygen throughout the body's cells) | artichoke leaves, parsley, spinach, broccoli, green beans, shrimp |
| Zinc | a part of many enzymes,involved in the production of genetic material nd proteins, transports vitamin A, taste perception, wound healing | spinach, broccoli, green peas, green beans, lentils, well cooked shrimp, well cooked crab, well cooked turker (dark meat) well cooked lean ham, well cooked ground beef |
| Selenium | antioxidant, works with vitamin E to protect the body from oxidation | well cooked seafood, well cooked meats, grains and other seed contain varying amounts depending on the soil content. |
| Iodine | component of the thyroid hormones that help regulate growth, development and metabolic rate | well cooked seafood, bread |
| Copper | necessary for the absorption and utilization of iron, supports formation of hemoglobin and several enzymes | well cooked meats,nuts and seeds |
| Manganese | needed for normal tendon and bone structure. Component of some enzymes important in metabolism. | whole grains, adequate amounts are found in fruits and vegetables |
| Floride | involved in the formation of bones | well cooked seafood |
| Chromium | associated with insulin and is required for the release of energy from glucose | vegetable oils, whole grains, nuts |
| Molybdenum | component of enzymes needed in metabolism. Helps regulate iron storage. | legumes |