Role: DNA synthesis, red blood cell formation, fetal development, lowers homocysteine

Food sources: Leafy greens, legumes, rice germ, citrus fruits

Role: Nerve health, red blood cell formation, prevents anemia, reduces homocysteine

Food sources: Red meat, fish, eggs, dairy

Role: Enhances insulin function, regulates blood sugar

Food sources: Whole grains, meats, broccoli

Role: Antioxidant (part of SOD), collagen formation, energy production

Food sources: Shellfish, liver, legumes, nuts

Role: Stores iron for red blood cell production, oxygen transport

Food sources: Red meat, liver, spinach, lentils (avoid excess if levels are high)

Role: Over 300 enzyme reactions; supports muscles, nerves, energy, sleep

Food sources: Nuts, seeds, legumes, whole grains, seafood

Role: Antioxidant (via glutathione), immune support, thyroid function

Food sources: Brazil nuts, seafood, eggs, meat (depends on soil levels)

Role: Wound healing, immunity, DNA synthesis, supports testosterone

Food sources: Oysters, meat, pumpkin seeds, legumes

Role: Eye health, skin, immune function

Food sources: Liver, dairy, orange veggies (carrots, pumpkin)

Role: The most active form in the body; protects cell membranes and LDL cholesterol from oxidation; supports skin, eyes, and immune health

Food sources: Almonds, sunflower seeds, hazelnuts, spinach, avocados, olive oil

Role: Collagen synthesis, immune booster, supports vitamin E

Food sources: Citrus fruits, berries, bell peppers, broccoli

Role: Cellular energy (ATP), heart health, antioxidant

Food sources: Organ meats, sardines, supplements

Role: Eye protection (macular health), filters blue light

Food sources: Kale, spinach, egg yolks

Role: Protects prostate, antioxidant

Food sources: Cooked tomatoes, watermelon, guava

Role: Antioxidant, supports cell communication and bone health, and converts into Vitamin A

Food sources: Papaya, tangerines, chili peppers, persimmons, butternut squash

Role: Precursor to Vitamin A, supports vision, immune system, and skin health

Food sources: Carrots, pumpkin, sweet potatoes, dark leafy greens

Role: Antioxidant, linked to reduced risk of cardiovascular disease and some cancers

Food sources: Carrots, winter squash, green beans, peas

Role: Neutralizes harmful free radicals like peroxynitrite; may support heart health and complement alpha-tocopherol

Food sources: Soybean oil, walnuts, pecans, sesame seeds, whole grains