| Vitamin B1 (thiamine) | Carbohydrate metabolism, supports appetite and nervous system function | Whole grain cereals, legumes, beans, nuts, liver, pork |
| Vitamin B2 (riboflavin) | Healthy skin and eyes, part of coenzymes in energy metabolism | Dairy, meat, leafy greens, whole grains |
| Vitamin B3 (niacin) | Part of coenzyme in energy metabolism, maintains healthy skin and digestive system | Tuna, dairy, meat, nuts, proteins, whole grains |
| Vitamin B6 (pyridoxine) | Protein absorption and metabolism, aids in red blood cell formation | Whole grain cereals, vegetables, meats, nuts, eggs, bananas |
| Vitamin B12 (Cobalamin) | Energy metabolism, nervous system and mental health | Meat, fish, yogurt, cheese, eggs, soybeans, spinach |
| Vitamin D | Bone and teeth growth, calcium absorption | Sunlight, milk, egg, fish liver oils |
| Vitamin K | Blood clotting cascade | Green leafy vegetables, milk, liver, potatoes |
| Calcium | Strengthens bones, teeth, muscular tissue, muscle action and nerve function, blood clotting | Milk and dairy products |
| Chromium | Glucose metabolism, increases effectiveness of insulin, fatty acid and cholesterol synthesis | Salt, soy sauce, brewers yeast, whole grain cereals |
| Folic acid | Part of coenzymes for new cell formation, prevention of neural tube defects, protein metabolism, proper brain function | Leafy green vegetables, liver, fortified grain products, legumes, seeds |
| Iron | Part of hemoglobin and myoglobin, increases resistance to stress and disease | Meats, legumes, eggs, fish, beans |
| Magnesium | Bone mineralization, enzyme action, nerve function | Nuts, leafy green vegetables, seafood, whole grains |
| Potassium | pH balance, nerve function, fluid balance, influences muscle activity | Avocado, banana, yogurt, orange, leafy greens |
| Zinc | Immune function, cell division, cell growth, carbohydrate breakdown | Seafood, meat, nuts, seeds, chocolate |