Vitamin A
Food sources -
Milk, cheese, bovine liver

Functions -
·Essential for the vision, growth and skeletal development.
·Assists maintaining health skin and mucous membranes protecting the body's major organs.
·Enables proper function of most body organs.
·Provides optimum immune function.

Beta Carotene
Food sources -
Pumpkin, sweet potato, spinach, carrots

Functions -
·Fat soluble antioxidant
·Carotenoid family member
·when required converted in the body to Vitamin A

Biotin
Food sources -
Widespread in food. Deficiency in human nutrition is uncommon.

Functions -
·This Vitamin B is involved in metabolism of carbohydrates and synthesis of fats and proteins.

Vitamin C
Food sources -
Citrus fruits, broccoli, green peppers, strawberries, cabbage

Functions -
·Antioxidant
·Necessary for formation of connective tissue, teeth and skeletal system.
·Important for assisting wound healing and gum tissue health.
·breaks down fat
·Increases iron absorption

Calcium
Food sources -
Dairy products, small fish with bones, tofu, dark green vegetables, legumes, almonds.

Functions -
·Creates strong skeletal system and teeth.
·Stimulates blood clotting after an injury.
·Necessary for normal muscle and nerve activity.

Chromium
Food sources -
Meats, unrefined foods, fats, vegetable oils.

Functions -
·Necessary for normal metabolism of glucose.
·Influences carbohydrate, lipid and protein metabolism.

Cobalamin (B 12)
Food sources -
Meat, fish, poultry, shellfish, dairy produce, eggs.

Functions -
·Required for normal growth and production of red blood cells.
·Necessary for folate, carbohydrate, fat and some protein metabolism.
·Assists maintenance of a healthy nervous system
·Essential for DNA synthesis.

Copper
Food sources -
Oysters, organ meats, chocolate, nuts, dried legumes, cereals, dried fruits, poultry, shellfish.

Functions -
·Required for iron metabolism, nervous system functioning, skeletal health and synthesis of proteins.
·Component of an antioxidant enzyme.
·an element of pigmentation of skin, hair and eyes.

Vitamin D
Food sources -
Fortified milk, eggs, fish, liver

Functions -
·Promotes normal skeletal and tooth formation
·Stimulates calcium and phosphorus absorption
·Essential for metabolism of calcium and phosphorus

Vitamin E
Food sources -
Wheat germ, nuts, shrimp, vegetable oils

Functions -
·Fat soluble antioxidant
·Provides protection of the body cells, vitamin A and unsaturated fats.
·Assists maintenance of the normal red blood cells.

Folic Acid
Food sources -
Spinach, asparagus, romaine lettuce, parsley, brewer's yeast, pulses, broccoli, cantaloupe, oranges.

Functions -
·Folic Acid and B 12 have similar functions.
·Important for fetal development.
·During reproductive years, adequate folate intake is associated with a reduced incidence of neural tube defects (including spina bifida and ancencephaly).

Iodine
Food sources -
Seafoods mainly shellfish, fish and seaweed.

Functions -
·Necessary for the creation of thyroid hormone (regulates growth, development and energy metabolism)

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