Vitamin A is essential for vision.

Found in many fruits and vegetables including sweet potatoes, carrots, dark leafy greens, winter squashes, peppers, apricots, cantaloupe.

B-vitamins play a key role in metabolism (the breakdown of nutrients in your body), but they also are essential for a healthy nervous system.

Enriched grains, a variety of protein sources, and some fruits and vegetables contain B-vitamins.

Vitamin C deficiencies can result in decreased immunity to bacterial & viral infections like the cold and flu.

Many fruits and vegetables like oranges, kiwi, bell pepper, and broccoli are good sources of vitamin C.

Fiber is important for bowel function including relieving constipation and reducing diverticulosis.. Fiber-containing foods include whole grains, oats, fruits and vegetables.

Vitamin E has antioxidant properties, meaning it protects the cells in the body from damage.

Good food sources of vitamin E include sunflower seeds, almonds, leafy greens, and plant oils like safflower and olive.

Proteins are the building blocks for bones, cartilage, skin, enzymes, hormones, vitamins, blood, and most importantly, muscles.

Beef, poultry, fish, beans, peas, eggs, nuts, and dairy products are all great sources of protein along with many other nutrients.

Vitamin D and calcium can help build and maintain your bone mass.

Food sources rich in vitamin D include fortified milk, yogurt and breakfast cereals, however, sunshine is the best source of this vitamin.

Calcium is found in dairy products like milk, yogurt, and cheese.

Potassium plays an essential role in blood pressure regulation.

Many fruits and vegetables are great sources of potassium including apricots, avocados, bananas, cantaloupe, leafy greens, oranges, potatoes, and tomatoes.

Increasing your fiber intake can help reduce LDL or “bad” cholesterol in your blood that may clog the vessels. Fiber-containing foods include whole grains, oats, fruits and vegetables.

Unsaturated fats, especially omega-3s, can help lower the levels of triglycerides. Unsaturated fats include olive oil, salmon, almonds, peanuts, and avocados.

Vitamin K is essential for blood clotting and can be found in many foods including dark leafy greens, broccoli, asparagus, avocado, tuna, blueberries, and peas.

Iron helps carry oxygen throughout the body on red blood cells and can be found in many foods including red meats, pork, poultry, seafood, beans, dark leafy greens, and fortified grains.