Notes

Vitamin A - Helps with night and color vision, in addition to normal growth, healthy skin, and tissue repair.
Found in: dairy products and orange vegetables like carrots, sweet potatoes, and pumpkins.

B Vitamins - Helps with new cell production and metabolism
Found in: meat, poultry, fish, legumes, milk, eggs, whole grains, and enriched bread and cereals. B12 is only obtained by eating animal products including fish, meat, eggs, and dairy.

Calcium - Helps with building strong bones, keeps nerves and muscles working, and helps keep the heart healthy.
Found in: milk, yogurt, dairy, tofu, leafy greens, beans, and legumes.

Zinc - Helps with your body’s ability to fight off illnesses and infections. It also helps with cell growth and helps heal wounds and cuts.
Found in: dark meat; nuts such as cashews, almonds, and peanuts; legumes such as beans, split peas, and lentils.

Vitamin C -Helps with synthesizing collagen, which is important in teeth and bone formation and wound healing. It also boosts the immune system.
Found in: citrus fruits, tomatoes, potatoes, Brussels sprouts, cauliflower, broccoli, strawberries, cabbage, and spinach.

Vitamin D - Helps with: bone formation and maintaining adequate calcium levels.
Found in: fortified dairy products, fish oils and egg yolks. Direct sunlight is another source of Vitamin D.

Iron - Helps with: red blood cell production and increase in muscle mass. Teens undergo rapid growth and iron needs are greater, particularly young women who are menstruating and are at risk for developing iron deficiency.
Found in: meats (beef, turkey, pork and liver), spinach and beans.

Folic Acid: Helps with: metabolism and new cell production. It is especially important during growth spurts.
Found in: Legumes, asparagus, eggs, leafy greens and citrus fruits.

look at Sodium, calcium, potassium, chloride, phosphate, and magnesium (are all electrolytes)