Riboflavin

Riboflavin, also known as Vitamin B2, is an
important vitamin that acts as an antioxidant
within the body.  It is responsible for maintaining
healthy blood cells, helping boost energy, promote
a healthy metabolism, prevent free radial damage,
and much more.

Thiamine

Vitamin B, also called thiamine or thiamin, is one
of 8 B vitamins.  All B vitamins help the body
convert food into fuel, which the body uses to
produce energy.  These B vitamins, also help
the body metabolize fats and proteins. It is a
water soluble vitamin.

Food sources of thiamine include beef, liver,
dried milk, nuts, oats, oranges, pork, seeds,
legumes and yeast.

Vitamin B12

Vitamin B12 is a water soluble vitamin.  Vitamin B12
is important for the normal formation of red blood
cells and the health of the nerve tissues. 
Vitamin B12 is naturally found in animal products,
including fish, meat, chicken, eggs, milk and milk
products.  Vitamin B12 is not present in plant foods,
but sometimes fortified cereals are available.

Iron

Iron is an essential mineral.  Iron is  necessary
for the transport of oxygen and for oxidation by
cells.  Deficiency of iron is a common cause of
anemia.  Food sources of iron include meat,
poultry, eggs, some vegetables and iron fortified
cereals. 
Try to choose foods with vitamin C to enhance
the absorption.  Try to avoid taking iron with
calcium, as the oxalates impair the absorption
of iron.

Calcium

Calcium, the most abundant mineral in the body, is
found in some foods, added to others, and is available
as a dietary supplement.  Calcium is needed for
vascular contraction and vasodilation, muscle function,
nerve transmission, and hormonal secretion.

Milk, yogurt, and cheese are rich sources of calcium.
Non dairy sources include vegetables, such as kale,
spinach, and broccoli. 

Vitamin D

Vitamin D is a fat soluble vitamin that is
naturally present in very few foods.  Vitamin
D promotes Calcium absorption in the gut and
maintains adequate serum calcium and phosphate
concentrations to enable normal mineralization
of bone.
Vitamin D has other roles in the body, including
modulation of cell growth, neuromuscular and
immune function, and reduction of inflammation.

Folate

Folic acid is one of the B vitamins that is
a key factor in the making of our DNA and
RNA.
The body needs Folate in small amounts to
stay healthy.  It is found in whole grain breads,
cereals, liver, beans, orange juice, green vegetables,
and yeast.  Folate is water soluble and must be
taken daily.