On a high level, there are two types of nutrients in our foods: 

1. Macronutrients: nutrients needed by the body in large amounts. These primarily include fats, carbohydrates and proteins.
2. Micronutrients : that our body need in small quantities. These include vitamins and minerals.

MICRONUTRIENTS

Water Soluble Vitamins

1. Vitamin B1
2. Vitamin B2
3. Vitamin B6
4. Vitamin B12
5. Vitamin C
6. Folic Acid

Fat Soluble Vitamins

1. Vitamin A
2. Vitamin D
3. Vitamin E
4. Vitamin K

Vitamin B1: Thiamin

Function

1. Needed to release energy in food
2. Prevents beriberi

Food Sources

1. Whole grains
2. Dried beans
3. Peas
4. Peanuts
5. Animal proteins

Vitamin B2: Riboflavin

Function

1. Needed to build and maintain body tissues

Food Sources

1. Whole grains
2. Green and yellow vegetables
3. Animal proteins

Vitamin B6: Pyridoxine

Function

1. Helps the development of the nervous system
2. Involved in the production of blood
3. Helps break down protein and glucose to produce energy for the body

Food Sources

1. Potatoes
2. Chickpeas
3. Yeast
4. Nuts
5. Bulgur
6. Fish
7. Rice
8. Bananas

Food Sources

Function

1. Promotes proper growth and development of the nervous system

Food Sources

1. Fortified cereals
2. Nutritional yeast
3. Algae
4. Animal products

Vitamin C: Ascorbic Acid

Food Sources

1. Helps form growth hormones
2. Needed to build strong gums, teeth, and bones
3. Antioxidant

Food Sources

1. Citrus fruits
2. Cabbage
3. Berries
4. Peppers

Folic Acid

Function

1. Helps build DNA and protein
2. Helps maintain intestinal tract
3. Aids in bone growth
4. Prevents nervous system birth defects

Food Sources

1. Dark green leafy vegetables
2. Yeast
3. Wheat germ

Vitamin A: Retinal

Function

1. Vision
2. Healthy skin
3. Healthy hair

Food Sources

1. Animal products
2. Body can make vitamin A from vegetables that have carotene
   
   0.Carrots
   1.Sweet potatoes
   2.Other red-orange vegetables

Vitamin D

Function

1. Promotes strong teeth and bones
2. Prevents rickets

Food Sources

1. Mushrooms
2. Dairy Milk & Fortified Non-Dairy Milk
3. Fortified cereals
4. Cod liver oil
5. Tuna
6. Salmon
7. Egg yolks
8. Produced by the body when exposed to sunlight

Vitamin E

Function

1. Prevents damage to cell membranes
2. Protects vitamin A
3. Aids in blood production

Food Sources

1. Seeds and Nuts
2. Vegetable oil

Vitamin K

Function

1. Aids in blood clotting

Food Sources

1. Green leafy vegetables
2. Produced by bacteria in the large intestine