Nutrition

Vitamin E
Functions:
- Antioxidant
- Opposes estrogen
- Promotes progesterone
- Protects cells from damage caused by iron excess
- Protects cells from damage caused by PUFA excess
Sources: kiwi, eggs, shrimp

Vitamin D
Functions:
- Needed for proper calcium absorption
- Suppresses parathyroid hormone
- Improved immune system modulation
Sources: sunlight, eggs (depending on quality of eggs), oysters, shrimp, beef liver

Vitamin C
Functions:
- Needed for growth and repair of tissue
- Supports the immune system
- Antioxidant
Sources: potatoes, orange juice, kiwi, watermelon

B12: Cobalamin
Functions:
- Brain and nervous system function
- Blood production
- Metabolism of every cell in the body
Sources: milk, cheese, yoghurt, eggs, beef, oysters, shrimp, beef liver, beef kidney

B9: Folate
Functions:
- Repair and formation of DNA
- Production of healthy red blood cells
Sources: orange juice, eggs, beef liver, beef kidney

B7: Biotin
Functions:
- Needed for cell growth
- Needed for metabolism of fats and amino acids
- Takes part in the transfer of CO2
Sources: eggs, beef liver, beef kidney

B6: Pyridoxine
Functions:
- Amino acid breakdown in the intestines
- Healthy immune system
Sources: potatoes, eggs, beef, beef liver, beef kidney

B5: Pantothenic Acid
Functions:
- Needed to metabolise protein, fats, and carbohydrates
Sources: milk, cheese, yoghurt, eggs, beef, oysters, shrimp, beef liver, beef kidney

B3: Niacinamide
Functions:
- Helps with skin conditions
- Inhibits oxidation of fat in the tissues
Sources: beef, beef liver

B2: Riboflavin
Functions:
- Needed for fat, ketone, protein, and carbohydrate metabolism
Sources: cheese, eggs, beef liver, beef kidney

B1: Thiamine
Functions:
- Helps break down sugar and amino acids
- Needed to form the neurotransmitters acetylcholine and GABA
Sources: potatoes, coffee, eggs, beef liver

Vitamin B
Consists of eight water-soluble vitamins described below (these cannot be stored in the body)

Vitamin A
Functions:
- Growth and development
- Immune function
- Healthy skin
- Vision
- Cholesterol conversion into pregnenolone
Sources: milk, cheese, eggs, beef liver

Here I will list essential vitamins and minerals, and their sources. It is my amended version of the list featured in How to Heal Your Metabolism by Kate Deering.