Here is the needing vitamines ( the first number for males, the second for females.)

Vitamin A (Beta-Carotene): Found in fish and liver, green and yellow fruits and vegetables, Apricots, asparagus, beets, broccoli, butter, cataloupe, carrots, cheese, garlic, green olives, milk products, mustard (fresh), papaya, parsley, peaches, prunes, red peppers, sweet potatoes, spinach, sweet potatoes, pumpkin and watercress.
body parts affected/main function: Bones, eyes, hair, immune system, skin, soft tissues and teeth.
deficiency symptoms: Acne, allergies, loss of appetite, blindness, colds, dry hair, eye sties, fatigue, insomnia, impaired growth, itching and burning eyes, loss of smell, night blindness, dry skin, sinus trouble, steroid synthesis reduction; Decreased immune system function, cancer suseptibility. (Vitamin A is essential for bones and teeth and protects against cold and flu.)

Vitamin A (retinol) [700/600]: Found in butter, fortified margarine, cheese, milk, egg yolk, liver, oily fish, dark green vegetables, tomatos and carrots.
body parts affected/main function: essential for vision at night; neccessary for healthy skin, and mucus membraine.
deficiency symptoms: night blindness, lowered resistence to infection, skin infections.

Vitamin B1 (thiamin) [1.0/0.8]: Found in cereals, nuts, pulses, meat (esp pork), and fortified cereals.
body parts affected/main function: Required for the continous release of energy from carbohydrate; neccessary for brain and nerve function.
deficiency symptoms: leads to beri-beri

Vitamin B2 (riboflavin) [1.3/1.1]: Found in liver, milk, cheese, yogurt, eggs, green vegetables, yeast extract, and fortified cereals.
body parts affected/main function: Involved in the energy release from food, especially fat and protein; required for healthy skin.
deficiency symptoms: Causes cracked/dry lips.

Vitamin B6 (pyridoxine) [1.4/1.2]: Found in whole wheat cereals, fish, nuts, and liver.
body parts affected/main function: Essential in many of the amino acid reactions of the body.
deficiency symptoms: Dry and cracking skin.

Vitamin B12 (cyanocobalamin) [1.5/1.5]: Found in liver, meats, eggs, cheese, milk, fish and fortified breakfast cereals.
body parts affected/main function: liver, nerves, red blood cells, gastrointestinal tract. Required for the production of red blood cells and nerve fibres.
deficiency symptoms: Causes degeneration of nerve cells. appetite loss, diminished reflex responses, fatigue, irritability, memory impairment, mental depression and confusion, nervousness, pernicious anemia, unpleasant body odor, walking and speaking difficulties, weakness in arms and legs. A deficiency can cause problems with digestion, absorption of food, metabolism of carbohydrates and fats, nerves, fertility, growth and development. There can also be hallucinations, memory loss, eye disorders, and anemia. A vitamin B12 deficiency can indicate there is a problem with absorption (common in people with digestive disorders).

Vitamin B Complex: Found in dairy products, meat, nuts and vegetables high in protein, broccoli, beans, brown rice, cabbage, cauliflower, cheese, eggs, fish, meat, milk, poultry, pork, oatmeal, raisins, spinach, asparagus, nuts, peanut butter, brussel sprouts, whole grains, and yogurt.
body parts affected/main function: Body cells, eyes, gastrointestinal tract, hair, liver, mouth, nervous system, skin.
deficiency symptoms: Acne, anemia, appetite loss, bad breath, cholesterol (high), circulation (poor), constipation, dark tongue color, depression, digestive disturbances, fatigue, dry hair or hair falling out, hypertension, insomnia, tender/painful leg muscles, nervousness, dry or rough skin. Problems muscle tone in the gastrointestinal tract, and liver. Depression and anxiety. Anemia, contributes to electrolyte imbalances. Memory loss, nervous system disorders, and immune system problems (low platelet count).

Biotin [10-200/10-200]: Found in offal and egg yolk
body parts affected/main function: Involved in catabolism of branched chain amino acids
deficiency symptoms: Rare except in individuals who consume large amounts of raw egg white or undergo long periods of Total Parental Nutrition.

Vitamin C (asorbic acid) [40/40]: Found in green vegetables, berries and citrus fruits, asparagus, broccoli, beef liver, brussel sprouts, cataloupe, cauliflower, citrus fruits (like grapefruit and oranges), lemons, mangos, sweet peppers, pineapple, radishes, spinach, strawberries, and tomatoes -- just about all fresh fruits and vegetables.
body parts affected/main function: Neccessary for growth and repair of tissue. Adrenal glands, blood, bones, capillary walls, cells, connective tissue (skin/ ligaments/ bones/ gums), heart, mucous membranes, nervous system and teeth.
deficiency symptoms: anemia, bleeding gums, breath shortness, capillary wall ruptures (bruise easily), dental cavities, low infection resistance (colds), muscle degeneration, nosebleeds, poor digestion, stress, weakened cartilages, blood clots, and slow healing wounds. Vitamin C helps prevent infection, enhances immunology and can help prevent cancer.

Calcium [700/700]: Found in dairy foods, seafood and green leafy vegetables, sea vegetables (arame, dulse, hijki, kelp, wakame), molasses, nuts, almonds, asparagus, broccoli, buttermilk, cabbage, carob, cheese, shell fish, kale, oats, parsley, prunes, whey, tofu and yogurt.
body parts affected/main function: Blood, bones, circulatory/ digestive/enzymatic/ immune and nervous systems, heart, muscles, skin, soft tissues and teeth.
deficiency symptoms: Arm and leg numbness, brittle fingernails, eczema, fragile bones, headaches, heart palpitations, hypertension, insomnia, irritability, muscle cramps, nervousness, osteomalacia, osteoporsis, osteopenia, periodontal disease, rickets, tooth decay; Irregular heartbeat and slowed nerve impulse response, decreased muscle growth, aching joints, and arthritis. Calcium is an essential mineral for overall health. Vitamin D is essential for proper calcium absorption and utilization.

Chromium (GTF): Found in apples, black pepper, calves liver, cheese, meat and whole grains, grapes, cheese, chicken, corn and corn oil, dairy products, mushrooms, potatoes, beer, oysters, brown rice and dried beans.
body parts affected/main function: Adrenal glands, brain, blood, circulatory system, heart, immune system, liver and white blood cells.
deficiency symptoms: Disturbed amino acid metabolism, increased serum cholesterol, impaired glucose tolerance, lack of energy, myopia, protein/calorie malnutrition, susceptibility to infection; Lowered or escalated blood sugar levels, coronary artery disease. It is essential to the metabolism of glucose and is needed for energy and the synthesis of cholesterol, fats and protein.

Copper [1.2/1.2]: Found in almonds, avocado, beans, barley, cauliflower, nuts, lamb chops, oranges, organ meats, peanuts, pecans, raisins, salmon and seafood (especially oysters), legumes, green leafy vegetables, radishes and soybeans.
body parts affected/main function: Blood, bones, circulatory system, hair, and skin.
deficiency symptoms: depression, elevated serum cholesterol, fractures and bone deforminities, general weakness, impaired respiration, skin sores. Osteoporosis, slowed healing procsss, poor hair and skin coloring and loss in taste sensitivity. Copper works in balance with zinc and vitamin c to form elastin and aids in the formation of bones and red blood cells.

Vitamin D: Found in fish and dairy products fortified with vitamin D. Also: Eggs, butter, milk, oatmeal, salmon, sardines, sweet potatoes, and tuna. And, vitamin D can be converted from the action of sunlight on the skin!
body parts affected/main function: Bones, heart, kidneys, nervous system, skin, teeth and thyroid gland.
deficiency symptoms: Brittle and fragile bones, burning in mouth and throat, diarrhea, insomnia, irregular heartbeat, low blood calcium, myopia, nervousness, pale skin, poor metabolism, rickets, sensitivity to pain, soft bones and teeth, Osteoporosis and Osteopenia, and hypocalcemia. Vitamin D also enhances the immune system.

Vitamin E (tocopherol): Found in vegetable oils, whole grains, vegetables (dark leafy green), nuts and seeds, spinach, almonds, herring, kale, peanuts, brown rice, cornmeal, eggs, milk, oatmeal, organ meats, sweet potatoes, soy beans, unrefined cereal, and wheat germ.
body parts affected/main function: Arteries, blood vessels, heart, lungs, nerves, pituitary glands and skin.
deficiency symptoms: Enlarged prostate gland, gastrointestinal disease, dry or falling out hair, impotency, miscarraiges, muscular wasting, muscle weakness, sterility. Decreased circulation, slow tissue healing, leg cramps. Vitamin E helps prevent cancer, cardiovascular disease, cataracts and reduces scarring from some wounds. Zinc and Vitamin E work together.

Flouride: Found in flouridated water, tea, fish with bones and toothpaste
body parts affected/main function: Associated with the structure of bones and teeth
deficiency symptoms: contributes to tooth decay.

Folic Acid: Found in beans, beef, bran, barley, brown rice, cheese, chicken, dates, green leafy vegetables, lamb, lentils, liver, milk, oranges, organ meats (like liver), split peas, pork, root vegetables (like carrots), salmon, tuna, whole grains, whole wheat and yeast.
body parts affected/main function: Metabolism, red blood cells, overall growth and development, and nerves.
deficiency symptoms: Sore tongue, B12 deficiency, depression or anxiety, and fatigue. Folid Acid is needed for energy production, protein metabolism, the formation of red blood cells and it vital for normal growth and development. A deficiency of Folic Acid may contribute to depression and anxiety, a B12 deficiency, and birth defects in pregnant women.

Vitamin K: Found in alfalfa, broccoli, dark green leafy vegetables and soybeans. Also: brussel sprouts, cabbage, cauliflower, egg yolks, liver, oatmeal, rye, and wheat.
body parts affected/main function: Blood, bones, metabolism and liver function.
deficiency symptoms: Brittle or fragile bones, low platelet count in blood and poor blood clotting, high glucose in blood. Vitamin K plays an essential role in blood clotting and bone formation. Can help to prevent osteoporosis. Vitamin K also converts glucose into glycogen for storage in the liver.

Iodine: Found in iodized salts, seafood and kelp. Also: asparagus, fish, garlic, lima beans, mushrooms, sesame seeds, soybeans, spinach (cooked), turnip greens.
body parts affected/main function: Immune system, thyroid, brain.
deficiency symptoms: Slowed mental and physical development. Thyroid dysfunction. Iodine is needed for a healthy thyroid. Mental retardation may result from an iodine deficiency in children. It is only needed in trace amounts.

Iron [8.7/14.8]: Found in eggs, clams, fish, liver, meat, poultry, dark green leafy vegetables, enriched breads and cereals, brewer's yeast, dates, dulse, egg yolks, kidney and lima beanss, lentils, millet, parsley, peaches, pears, dried prunes, pumpkins, raisins, rice and wheat bran, sesame seeds and soybeans.
body parts affected/main function: Blood, bones, metabolic system, muscles, nails, skin and teeth.
deficiency symptoms: Breathing difficulties, brittle nails, dry or falling-out hair, dizziness, iron deficiency anemia (pale skin, fatigue), constipation, sore or inflamed tongue. Iron is vital for it's production of hemoglobin and oxygenation of red blood cells. Needed for healthy growth and the resistance of disease, and for a healthy immune system and energy.

Magnesium [300/270]: Found in most foods, especially dairy products, fish, meat and seafood. Also: apples, apricots, bananas, brown rice, figs, garlic, lima beans, peaches, salmon, sesame seeds, tofu, green leafy vegetables, wheat and whole grains.
body parts affected/main function: Arteries, bones, cells, digestive/ immune/ nervous and reproductive systems, heart, nerves, and teeth.
deficiency symptoms: aching muscles, anxiety, broken nails, confusion, decreased blood pressure and body temperature, disorientation, easily aroused anger, hair loss, hyperactivity, insomnia, muscle tremors, nervousness, noise sensitivity, rapid pulse and sound sensitivity. Deficiency interferes with the transmission of nerve and muscle impulses, causes depression and dizziness, muscle weakness, twitching, heart disease and blood pressure problems, and disruption in proper pH balance. Magnesium plays an important role in the formation of bone, carbohydrate and mineral metabolism. It is vital to enzyme activity and assists in calcium and potassium uptake. Use of diuretics, laxatives, vomitting and diarrhea can significantly contribute to the body's need for magnesium.

Niacin (nicotinic acid) [17/13]: Found in liver, meat, fish, wholewheat flour, yeast, bran, and instant coffee
. body parts affected/main function: Involved in the release of energy.
deficiency symptoms: Leads to inflammation of the mouth, skin rashes, and diarrea.

Pantothenic acid [3-7/3.7]: Found in animal products, cereals and legumes
body parts affected/main function:A molecule which plays an essential role in the catabolism of all macro-nutrients to yeild energy
deficiency symptoms: Fatigue, dizziness, muscle weakness, and gastro-intestinal disturbances.

Phosphorus [550/550]: Found in most foods, especially asparagus, bran, corn, dairy products, eggs, fish, dried fruit, garlic, sunflower and pumpkin seeds, meats, poultry, salmon, soda, wheat bran and whole grains.
body parts affected/main function: Bones, brain cells, circulatory and digestive systems, eyes, liver, muscles, nerves and teeth.
deficiency symptoms: Appetite loss, bone pain, fatigue, irregular breathing, nervous disorders; Bone and tooth problems, heart and kidney problems. Phosphorus is essential for helping the body to utilize vitamins and to convert food to energy. A balance of magnesium, calcium and phosphorus should always be maintained in the body for proper health. Diets high in junk food can contribute to too much phosphorus which can inhibit calcium uptake.

Potassium [3500/3500]: Food sources for Potassium include dairy foods, fish, fruit, meat, poultry and vegetables, whole grains, apricots, avocado, bananas, brown rice, cantaloupe, carrot juice, dates, figs, dried fruit, garlic, lima beans, nuts, peaches, potatoes, raisins, wheat bran and yams.
body parts affected/main function: Blood, endocrine/ digestive and nervous systems, heart, kidneys, muscles and skin.
deficiency symptoms: Will causes .severe. leg cramping/muscle cramping. Acne, constipation, continuous thirst, decreased blood pressure, dry skin, edema, increased cholesterol, insomnia, muscle and general weakness, nervousness, respiratory distress, salt retention, skin and hair problems, irregular heartbeat, weak reflexes; Deficiency interferes with the transmission of nerve and muscle impulses, heart palpatations and arrhythmias, heart attack

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