AI
Adequate Intake:  When there is not enough scientific evidence about a specific nutrient to calculate an RDA, an AI is estimated instead. The AI for children and adults is expected to meet or exceed the nutrient needs of essentially all members of a specific healthy population.

DRI 
Dietary Reference Intakes: A joint collaboration with Canada and the US, DRIs are revised recommendations for vitamins and minerals from the Institute of Medicine, an arm of the National Academy of Sciences, which will gradually replace the Recommended Dietary Allowances or RDA guidelines. DRIs are being developed for vitamins and minerals that currently have no RDAs

RDA 
Recommended Dietary Allowances: Nutrient intake recommendations from the Institute of Medicine, an arm of the American Academy of Sciences. RDAs are safe levels of intake for essential nutrients, based on current scientific knowledge. They are set to meet the known nutrient needs or practically all healthy people. RDAs have been around and updated regularly for more than 50 years. RDAs are gradually being replaced by revised guidelines called Dietary Reference Intakes or DRIs.

AU
Tolerable Upper Intake Level:  The highest level of daily nutrient intake that is likely to pose no risks of adverse health effects in almost all people in the specified life stage group. The UL is not a recommended level of intake; there is no established benefit for healthy people if they consume a nutrient in amounts above the RDA or AI. 

Vitamins are organic substances that come from natural foods for (or are obtained through supplements) that are absolutely essential for human life and normal physiological functions of the body.  Vitamins are necessary for growth, disease prevention, general well-being, and vitality.  Without all the essential vitamins, the body rapidly deteriorates and dies.   

vitamin A (a.k.a. pre-formed Retinol;Beta-Carotene)  
What it's good for: Promotes growth and repair of body tissue, healthy eyes, good night vision and a strong immune system.  
Where you get it: 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. 
RDA: 800 RE for adult women; 1,000 RE for adult men.  
Watch out: Vitamin A can be toxic in large doses, and when taken during pregnancy can cause birth defects. Your body stores excess vitamin A so don't exceed the RDA.

vitamin B-1 (a.k.a. Thiamine) 
What it's good for: Helps convert carbohydrates into energy, nerve functions, growth and muscle tone. 
Where you get it: Wheat germ, pork, whole and enriched grains, dried beans, seeds, and nuts. 
RDA: Between 1.1 to 1.5 mg for adults.

vitamin B-2 ( a.k.a. Riboflavin) 
What it's good for: Releases energy, keeps red blood cells healthy, makes hormones. 
Where you get it: Dairy products, meats, poultry, whole and enriched grains, and green vegetables such as broccoli, turnip greens, asparagus, and spinach. 
Tidbit: High doses of B-2 may help prevent migraine headaches. 
RDA: Between 1.3 to 1.7 mg for adults.

vitamin B-3 (a.k.a Niacin) 
What it's good for: Releases energy, important for a healthy digestive system, blood circulation, nerve function, appetite. 
Where you get it: Poultry, fish, whole and enriched grains, dried beans, and peas.  
RDA: Between 15 to 19 mg for adults.

vitamin B-5 (a.k.a Pantothenic Acid) 
What it's good for: Helps convert food into energy, necessary to make important hormones, vitamin D, and red blood cells. 
Where you get it: Found in almost all foods. 
DRI or RDA: None.
RDI: 10 mg

vitamin B-6 (a.k.a Pyridoxine) 
What it's good for: Helps metabolize amino acids and proteins, keeps red blood cells healthy, makes antibodies, maintains nerve function, enhances the immune system, helps prevent heart disease. 
Where you get it: Poultry, fish, pork, eggs, and whole grains. 
Tidbit: Small doses of B-6 may help alleviate morning sickness. Check with your doctor. 
RDA: Between 1.6 to 2.0 mg for adults. 
Watch Out: B-6 in high doses can cause balance difficulties, nerve injury.

vitamin B-12 (a.k.a Cobalamin) 
What it's good for: Releases energy from food, keeps red blood cells healthy, helps maintain the nervous system, boosts the immune system, helps prevent heart disease. 
Where you get it: Dairy products, lean beef, fish, poultry, and eggs.  
RDA: 2.4 mcg for adults (age 31-50).

Biotin 
What it's good for: Metabolizes fats, proteins and carbohydrates, helps in the transfer of carbon dioxide and assists in various metabolic chemical conversions. 
Where you get it: Cheese, beef liver, cauliflower, eggs, mushrooms, chicken breast, salmon and spinach. 
RDI: 300 mcg for adults.

vitamin C 
What it's good for: Helps wounds heal, strengthens blood vessels, builds connective tissue,healthy gums, skin and promotes strong teeth and bones. May boost immunity.  
Where you get it: Citrus fruits, strawberries, green and red peppers, collard and mustard greens, broccoli, spinach, tomatoes, potatoes, kiwi, guava and parsley. 
RDA: 75 mg for women, 90 mg for men.

vitamin D 
What it's good for: Calcium and phosphorus metabolism, aids bone growth and integrity, promotes strong teeth. 
Where you get it: Fortified milk, egg yolks and fatty fish, like herring, kipper and mackerel. 
DRI: 5-10 mcg for adults.

vitamin E 
What it's good for: Antioxidant powers protect cell membranes, essential for red blood cells, aids cellular respiration and protects lung tissue from pollution. 
Where you get it: Vegetable oils, wheat germ, green leafy vegetables, seeds, nuts, seafood, apples, carrots and celery. 
RDA: 15 mg alpha-tocopherol for adults

Folate (a.k.a. Folic Acid) 
What it's good for: Helps cells grow and divide, reduces risk of certain birth defects,important for red blood cells and crucial in creating amino acids. 
Where you get it: Green leafy vegetables, dried beans, liver, poultry, fortified cereals, oranges and nuts. 
Tidbit: Pregnant women or women trying to conceive are often told to take folate. 
RDA: 400 mcg for adults.

vitamin K 
What it's good for: Helps blood clot.  
Where you get it: Green beans, green leafy vegetables, dairy products, eggs, meats, cereals, fruits and vegetables. 
RDA: Between 60 to 65 mcg for women and 70 to 80 mcg for men. 

Minerals are inorganic and composed of simple elemental matter other than plant or animal.  Minerals can be built directly into biological structures such as calcium becoming the primary component of bones and teeth.   

Calcium  
What it's good for: Supports bones, teeth, muscle tissue, regulates the heartbeat, muscle action, nerve function, blood clotting. 
Where you get it: Dairy products, calcium-fortified orange juice or soy milk, salmon with bones, and green leafy vegetables such as broccoli, kale, and collards. 
DRI: 1,000 mg for adults.

Chromium 
What it's good for: Acts cooperatively with other substances to control insulin and certain enzymes. 
Where you get it: Cheese, whole grains, meat, peas, beans and blackstrap molasses. 
DRI or RDA: None.

Copper 
What it's good for: Formation of red blood cells, pigment, bone health. 
Where you get it: Nuts, black pepper, blackstrap molasses and cocoa. 
DRI or RDA: None

Chloride
See Sodium Chloride

Iodine 
What it's good for: Making thyroid hormones that control metabolism. 
Where you get it: Lobster, shrimp, bread, milk and iodized salt. 
RDA: 150 mcg for adults.

Iron 
What it's good for: Making hemoglobin in blood and myoglobin in muscle, which supply oxygen to cells. 
Where you get it: Meat, fish, poultry, eggs, whole and enriched grains, and green leafy vegetables. 
RDA: Between 10 to 12 mg for men and 12 to 15 mg for women. 
Watch out: Iron supplements even in small amounts can be toxic to young children. Keep iron and multis with iron out of reach

Magnesium 
What it's good for: Enzyme activation, nerve and muscle function, and bone growth. 
Where you get it: Nuts, meats, leafy vegetables, whole grains, beans and legumes. 
Tidbit: Magnesium supplements may help ward off migraine headaches. 
DRI: Between 280 to 300 mg for women, 350 to 400 mg for men.

Manganese 
What it's good for: Essential for reproductive function, physical growth, normal formation of bones and cartilage and normal brain function.
Where you get it: Whole grains and cereals, fruits, vegetables and tea. 
DRI or RDA: None.

Phosphorus 
What it's good for: Helps form bones and teeth, builds muscle and is involved in almost all metabolic actions in the body. 
Where you get it: Milk, meat, poultry, fish, eggs, whole grains, seeds and nuts.  DRI or RDA: 800 mg to 1,200 mg for adults

Potassium 
What it's good for: Helps keep blood pressure down and aids muscle contractions, aids healthy electrical activity in the heart and rapid transmission of nerve impulses throughout the body.
Where you get it: Dried fruits, bananas, potatoes, most raw vegetables, citrus fruits, molasses, and sunflower seeds. 
DRI or RDA: None

Selenium 
What it's good for: Works with vitamin E as an antioxidant and binds with toxins in the body, rendering them harmless. 
Where you get it: Lobster, clams, crabs, whole grains, Brazil nuts and oysters. 
RDA: 55 mg for women and 70 mg for men.

Sodium 
What it's good for: Regulates and balances the amount of fluids outside the cells in the body. Aids in muscle contractions and nerve function. 
Where you get it: Processed foods and table salt. 
DRI or RDA: None.

Zinc 
What it's good for: Essential for normal growth, development and immunity. Helps maintain skin, hair and bones. Keeps reproductive organs functioning and helps in the perception of taste and the ability to see at night. 
Where you get it: Beef, poultry, liver, oysters, eggs and dairy products. 
RDA: Between 12 to 15 mg for women and 15 mg for men.