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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

Here I will build a list of 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. Sources described are for the diet I have designed for myself, and are not exhaustive.

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

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

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

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. Sources described are for the diet I have designed for myself, and are not exhaustive.

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.