| Mineral | Food Sources | Body Function |
| Vitamin A | Fortified milk, eggs, cheese, liver, fish oil, carrots, margarine. | Growth; night vision; protects the linings of the digestive, urinary and respiratory tracts; antioxidant. |
| Vitamin D | Fortified milk, oily fish, egg yolks. | Helps absorb calcium and phosphorus for healthy bones and teeth. |
| Vitamin E | Vegetable oils, nuts, seeds, wheat germ, green leafy vegetables. | Helps form blood cells; antioxidants. |
| Vitamin K | Spinach, Broccoli, milk, eggs, cereals. | Help blood to clot. |
| Vitamin B1 | Pork, seeds, nuts, fortified bread, cereals, yeast extract. | Needed for muscles and nervous system to function; aids digestion. |
| Vitamin B2 | Milk, yogurt, meat, nuts, green leafy vegetables, whole grains, lentils. | Aids hormone production; keeps eyes, skin and nerves healthy. |
| Vitamin B3 | Meats, fish, whole grains, nuts. | Needed for production of some hormones; forming red blood cells; converting food to energy. |
| Vitamin B5 | Nuts, yeast extracts, organ meats, wheat germs. | Helps release energy from food, helps from antibodies. |
| Vitamin B6 | Chicken, fish, eggs, brown rice, bananas, whole grains. | Helps formation of red blood cells and making of proteins; fights infection. |
| Vitamin B8 | Cheese, beef liver, cauliflower, eggs, mushrooms, chicken breasts, salmon, spinach | Healthy immune system, needed for healthy hair, helps in keeping skin and nervous system better. |
| Vitamin B9 | Fortified cereals, dark green leafy vegetables, fruits, yeast extracts, fortified bread. | Helps from new cells; helps prevent birth defects in fetus and may reduce risk of miscarriage. |
| Vitamin B12 | Meat, fish, cheese, eggs, milk. | Helps formation of red blood cells; maintenance of nervous system. |
| PABA | Brewer’s yeast, liver, whole grains and eggs | Improve the protein used in the body, helps formation of red blood cells; promotes healthy hair, skin. |
| Vitamin C | Citrus fruits, green vegetables, fortified cereals, potato’s. | Needed for healthy skin; fights cell damage, particularly during stress and illness; antioxidant. |
| Biotin | Whole grain bread, yeast extract, brown rice, dairy products. | Promotes healthy hair, skin and nerves; helps produce energy. |