combined vit everything

Riboflavin?/B2

Energy metabolism + red blood cells

B2: organ meats/liver, dairy, meat, poultry, eggs, fortified cereals, spinach

Daily Value: $1.3\,\text{mg}$.

Thiamin B1

Functions: nervous system function.

Pork, beans, whole/enriched grains, nuts, sunflower seeds

Daily Value: $1.2\,\text{mg}$.

Vitamin A

Vision, skin, immunity

Carrots, sweet potatoes, pumpkin, cantaloupe, spinach

Daily Value: $900\,\text{mcg}$.

B6

Functions: Immune function, nervous system function, protein, carbohydrate, and fat metabolism, and red blood cell formation. Daily Value: $1.7\,\text{mg}$.

Vitamin B12

Functions: nervous system function, and red blood cell formation. Daily Value: $2.4\,\text{mcg}$.

Vitamin C

Collagen, wound healing, antioxidant

Citrus, strawberries, kiwi, peppers, broccoli

Daily Value: $90\,\text{mg}$.

Vitamin D

Calcium absorption/balance + bones

Fatty fish, egg yolks, fortified milk, fortified cereal, mushrooms

Daily Value: $20\,\text{mcg}$.

Vitamin E

Functions: Antioxidant

Vegetable oils, nuts, seeds, peanut butter, spinach

Daily Value: $15\,\text{mg}$.

Vitamin K

Functions: Blood clotting and strong bones.

fruits and veggies: leafy greens, kale, spinach, collards, brussel sprouts, broccoli, parsley, black-eyed peas, asparagus, cabbage, okra, kiwi, celery and pumpkin

Daily Value: $120\,\text{mcg}$.

Calcium

Functions: Blood clotting, bone and teeth formation, constriction and relaxation of blood vessels, hormone secretion, muscle contraction, and nervous system function. Daily Value: $1{,}300\,\text{mg}$.

Copper

Iron metabolism + connective tissue

Shellfish, liver, lentils, nuts, seeds, cocoa

Daily Value: $0.9\,\text{mg}$.

Daily Value of Iron?

Daily Value: $18\,\text{mg}$.

Magnesium

Muscles, nerves, heart rhythm, energy

Spinach, beans, nuts, pumpkin seeds, whole grains, avocado

Daily Value: men $420\,\text{mg}$. women max 320

Phosphorus

Bones + energy storage/production

Dairy, meat, beans, nuts, seeds, whole grains

Daily Value: $1{,}250\,\text{mg}$ .

Potassium

Functions: Blood pressure regulation, carbohydrate metabolism, fluid balance, growth and development, heart function, muscle contraction, nervous system function, and protein formation. Daily Value: $4{,}700\,\text{mg}$.

zinc

$11\,\text{mg}$.

Calcium

Dairy products, leafy greens, and fortified foods

Iron

Red meat, beans, lentils, and fortified cereals

Potassium

Maintains fluid balance; supports nerve and muscle function, including the heart

Zinc

Supports immune system; helps wound healing and growth; important for taste and smell

Iodine

Essential for thyroid hormone production; regulates metabolism

Carotenoids

(usually yellow/orange) colorful frutis and veggies: asparagus, apricots, beet greens, broccoli, berries, brussel sprouts, cantelope, carrots, guava, kale, mangos, mustard greens, peas, peaches, peppers, sweet potato

Folate

dried beans and lentils, veggies, OJ, and enriched grain products: lentils, pinto, navy beans, asparagus, spinach, split peas, collards, broccoli, romaine,

Vitamin B12

fish, meat, milk, fortified cereals, clams, oysters, yogurt

Iodine

fish/seafood, seaweed, algae, kelp, nori, milk/dairy, breads w/iodate, dried fruit/beans

potassium

Vegetables & Leafy Greens

apricots, bananas, cantelope!!

mango, kiwi, avocado, orange, grapefruit, beet greens, cabbage, potatoes, sweet potatoes, spinach, squash, nuts/seeds, beans/peas, tomato juice/paste/sauce

Calcium

dairy, fish with bones, Broccoli, kale, yogurt, cheese, spinach, dried beans/peas, almonds

Zinc

red meats, shellfish, whole grains, fortified cereals