Here's a thumbnail sketch of what vitamins, minerals and other nutrients do in the body, and where you'll find them. Liver and fish oils, whole and fortified milk and eggs. Carrots, sweet potatoes, spinach and other leafy green veggies, yellow squash, peaches and apricots provide Beta and other carotenes.
Vitamin A can be toxic in large doses, and when taken during pregnancy can cause birth defects.
Meat, fish, poultry, eggs, dairy products and beans. Wheat germ, pork, whole and enriched grains, dried beans, seeds, and nuts. Between 1.1 to 1.5 mg for adults. Releases energy, keeps red blood cells healthy, makes hormones. Dairy products, meats, poultry, whole and enriched grains, and green vegetables such as broccoli, turnip greens, asparagus, and spinach.