Vitamin A or Beta Carotene – anti-oxidant, for brain health, cancer fighter, eye health
Carrots, broccoli, green leafy vegetables, green pepper, spinach

Vitamin C or ascorbic acid  – anti-oxidant
Citrus fruits, tomatoes, strawberries, green peppers, potatoes, broccoli, green, leafy vegetables, watermelon, Brussels sprouts, cabbage, cauliflower guava, pineapple, cantaloupe, sweet red pepper

Vitamin D or calciferol – a hormone produced by the body that controls calcium for bone and tooth growth
Sunlight on the hands and face a few times per week, supplements

Vitamin E or tocopherol – antioxidant that protects against cancer, cataracts, heart disease
Whole grains

Vitamin K or phylloquinone – helps with blood clotting, bone formation
Green leafy vegetables

Folacin or Folic Acid – important in genetic, metabolic and nervous system processes
Yeast, green leafy vegetables, legumes, oranges, spinach, asparagus, beets, Brussels sprouts, romaine
 lettuce, cantaloupe

Biotin – promotes healthy nails, hair and skin
Soy flour, cereals, yeast

Vitamin B-1or Thiamin – enhances brain function and energy
Unrefined whole grains, brewers yeast, legumes

Vitamin B2 or riboflavin – essential in antibody production and energy
Broccoli, whole grains, asparagus, spinach mushrooms, green leafy vegetables, millet, Brussels sprouts

Vitamin B3 or niacin – healthy circulation, skin and nerves, lowers cholesterol, helps memory
Whole grain products

Vitamin B-6 or pyridoxine – promotes red blood cell formation
Brown rice, soy beans, oats, whole grain products, kale, spinach, bananas, strawberries

Vitamin B-12 or cobalamin – prevents anemia, needed for cell formation, digestion and metabolism
Whole grains, fortified cereals, liver

Calcium – essential for strong bones and teeth
Green leafy vegetables, bok choy, broccoli, collards, sweet potato, Chinese cabbage,  molasses, legumes or beans, dried figs, raisins, naval oranges, almonds, sesame, sunflower and pumpkin seeds

Chromium –
Brewers yeast, clams, cheese, corn oil, whole grains

Copper –
Soy beans, Brazil nuts, bone meal, raisins, legumes, seafoods, molasses

Iodine –
Kelp, beets, celery, green leafy vegetables, grapes, mushrooms, oranges

Iron – essential to blood cell production, growth, immune health and energy
Prunes, legumes, spinach, dried fruit, molasses, green leafy vegetables, tofu

Magnesium – needed for fat and protein metabolism
Whole grains, green leafy vegetables, spinach, legumes, tofu, oatmeal, brown rice

Manganese-
Celery, bananas, beets, egg yolks, bran, walnuts, pineapples, asparagus, whole grains, green leafy vegetables

Phosphorous – closely related to body’s use of calcium
Cereals, legumes, nuts, meat, eggs

Potassium – protects against high blood pressure and cholesterol levels
Bananas, cantaloupes, dates, honeydew melon, parsnips, potatoes, Swiss chard, beets, green leafy vegetables, watermelon, winder squash, peaches, pears
Manganese-
Celery, bananas, beets, egg yolks, bran, walnuts, pineapples, asparagus, whole grains, green leafy vegetables

Sodium
Turnips, raw milk, cheese, wheat germ, cucumbers, beets, string beans, seafood’s, lima beans, okra, pumpkins

Sulphur
Bran, cheese, eggs, cauliflower, nuts, onions, broccoli, fish, wheat germ, cucumbers, turnips, corn.

Zinc – boost, enhance, repair immune system, helps destroy foreign micororganisms
Mushrooms, liver, seafood, soybeans, sunflower seeds, brewers yeast, meats, barley
Essential Fatty Acids –we have too many omega –6 and not enough omega –3.
Helps heart health, hypertension, autoimmune diseases, cancer prevention, insulin balance, etc. 
Omega-3 – three components: DHA, EHA, and ALA. 
Salmon and other fish, walnuts, flaxseed oil, olive oil, deer, buffalo, eggs. green leafy vegetables, lake trout, wheat germ

Omega-6 
Cereals, whole grain breads, baked goods, fried foods, margarine, etc. 

Enzymes – anti-aging, cholesterol lowering, colon cleansing, immune system support, mental capacity, detoxify body, digestion, vitamin and mineral metabolism.
Found in all  raw foods;cooking kills enzymes.

Tags: biotin, minerals, vitamin a, vitamin c, Vitamin D, vitamin e, vitamin k, vitamins