Biotin aids in cell growth, in fatty acid production, in the metabolism of carbohydrates, fats, and proteins, and in the utilization of B-complex vitamins. Sufficient quantities are needed for healthy hair and skin. Biotin may prevent hair loss in some men. Biotin also promotes healthy sweat glands, nerve tissue, and bone marrow.

Source

Biotin is found in cooked egg yolk, salt-water fish, meat, milk, poultry, soybean, whole grains, and yeast. 

Choline-

Choline is needed for nerve transmission, gallbladder regulation and liver function, and lecithin formation. It minimize excess fat in the liver, aids in hormone production, and is necessary in fat and cholesterol metabolism. Without choline, brain function and memory are impaired. Choline is beneficial for disorders of the nervous system such as Parkinson's disease and tardive dyskinesis. A deficiency may result in fatty build-up in the liver.

Source

The following food contains a significant amount of folic acid: barly, beans, beef, brin, brewer's yeast, brown rice, cheese, chicken, dates, green leafy vegetables, lamb, lentils, liver, milk, oranges, organ meat, split peas, pork, root vegetables, salmon, tuna, wheat germs, whole grains, whole wheat, and yeast.

Vitamin C (Ascorbis Acid)-

Vitamin C is an antioxidant that is required for tissue growth and repair, adrenal gland function, and healthy gums. It protects against the harmful effects of pollutions, prevents cancer, protects against infection, and enhance immunity. It also may reduce cholesterol levels and high bloodp pressure, and prevent atherosclerosis. Essential in the formation of collagen, vitamin C protects against blood clotting and bruising, and promotes the healing of wounds and the production of antistress hormones. It also aids in interferon production, and is needed for the metabolism of folic acid, tyrosine, and phenylalanine.

New evidence indicates that vitamin C and vitamin E work synergistically, that is, when they work together, they have a greater effect than when they work separately. Vitamin E scavenges for dangerous oxygen radicals in the cell membrane, while vitamin C breaks the free radical chain in biologic fluids. Both these vitamin greatly extend antioxidant activity.

Source

Vitamin C is found in green vegetables, berries, and citrus fruits. It is found in asparagus, avocado, beet greens, broccoli, Brussels sprouts, cantaloupe, calloards, currants, grapefruit, kale, lemons, mangos, mustard greens, onions, oranges, papayas, parsley, green peas, sweet peppers, peppers, persimmons, pineapple, radished, rose hips, spinach, strawberry, swiss chard, tomatoes, turnip greens, and watercress.

Vitamin D-
 

Vitamin D is required for calcium and hosphorous absorption and utilization. It is necessary for growth, and is especially important for normal growth and development of bones and teeth in children. It is important in the prevention and treatment of osteoporosis, rickets, and hypocalcemia, and it enhances immunity.

The vitamin D that we get from food or supplements is not fully activated. It requires conversion by the liver, and then by the kidney before it becomes fully active.  People with liver or kidney disorder are at a risk for osteoporosis.

Because the sun's ultraviolet rays can be converted to vitamin D, exposing the face and arms to the sun three times a week is effective.

Source

Fish liver oils, fatty salt-water fish, dairy products fortifed with vitamin D, and egg s all contain vitamin D. It is found in alfalfa, butter, cod liver oil, egg yolk, helibut, liver, milk, oatmeatl, salmon, sardines, sweet potatoes, tuna, and vegetables oils. Vitamine D can be converted from the action of sunlight on the skin.

Vitamin E-

Vitamin E is an antioxidant that prevents cancer and cardiovascular disease. This supplement improves circulation, repairs tissue, and is useful in treating fibrocystic breasts and premenstrual syndrome. It also promotes normal clotting and healing, reduce scarring from some wounds, reduce blood pressure, aids in preventing cataracts, improves athletic performance, and aids leg cramps. Vitamin E also prevents cell damage by inhibiting lipid peroxidation and the formation of free radicals. It retards aging and may prevent age spots as well. The body needs zincin order to maintain the proper levels vitamin E in the blood. 

Source

Vitamin E is found in the following food sources: cold pressed vegetable oils, whole grains, dark green leafy vegetables, nuts and seeds, and legumes. Significant quantities of this vitamin are also found in dry beans, brown rice, cornmeal, eggs, desiccated liver, milk, oatmeal, organ meats, sweet potatoes, and wheat germ.

Vitamin K-

Vitamin K is needed for blood clotting and may play a role in bone formation. It may also prevents osteoporosis. In addition, vitamin K converts glucose into glycogen for storage in the liver.

Source

Vitamin K is found in alfalfa, broccoli, dark green leafy vegetables, and soybeans. Other foods that contains vitamin K include blackstrap molasses, Brussels sprouts, cabbage, cauliflower, egg yolks, liver, oatmeal, oats, rye, safflower oil, and wheat.

Bioflavonoids-

Although bioflavonoids are not true Vitamins in the strictest sense, they are sometimes referred to as vitamin P. Bioflavonoids enhance absorption of vitamin C, and they should be taken together. There are many products and mixtures of different bioflavonoids including hesperetin, hesperidin, eriodictyol, quercetin, quercetrin, and rutin. The human body cannot produce bioflavonoids, which must be supplied in the diet. They are used extensively in athletic injuries because they relieve pain, bumps, and bruises. They also reduce pain located in the leg or across the back and lessen symptoms associated with prolonged bleeding and low serum calcium. Bioflavonoids acts synergistically with vitamin C to protect and preserve the structure of capillary blood vessels. In addition, bioflavonoids have an antibacterial effect and promote circulation, stimulate bile production, lower cholesterol levels, and treat and prevent cataracts. When taken with vitamin C, bidflavonoids also reduce the symptoms of oral herpes.

Source

The white material just beneath the peel of citrus fruits, peppers, buckwheat, and black currants contains bioflavonoids. Sources of vitamin F include apricots, cherries, grapefruit, grapes, lemons, oranges, prunes, and rose hips.

Coenzyme Q10-
 

Coenzyme Q10 is a vitamin-like substance that resembles vitamin E, but which maybe even more powerful antioxidant. It is also called ubiquinone. There are ten common coenzymeQs, but Q10 is the only found in human tissue. Coenzyme Q10 declines with age and should be supplemented in the diet. It plays a crucial role in the effectiveness of the immune system and in the aging process. The New England Institute reports that coenzyme Q alone is effective in reducing mortality in experimental animals afflicted with tumors and leukemia.

In Japan, it is used in the treatment of heart disease and high blood pressure, and is used to enhance the immune system. Research has revealed that use of coenzyme Q10 benefits allergies, asthma, and respiratory disease, and it is used to treat the brain for anomalies of mental function such as those associated with schizophrenia ands Alzheimer's disease. It is Laos beneficial in aging, obesity, candidiasis, multiple sclerosis, periodontal, and diabetes. AIDS is a primary target for research on coenzyme Q10 because its immense benefits to the immune system. Early research in Japan has shown coenzyme Q10 to protect the stomach lining and duodenum. It may help heal duodenal ulcers. Coenzyme Q10 has the ability to counter histamine and is valuable to allergy and asthma sufferers. 

Source

Mackerel, salmon, and sardine contain the largest amounts of coenzyme Q10.

Zinc

Serious deficiencies of vitamin C are uncommon in Westernized countires. In fact, common food and supplement habits in the United States probly ensure that many Americans have enough vitamin C to tide them over while a wound heals. By contrast, deficiencies of zinc-the mineral best known for its wound-healing role - don't seem to be nearly so rare. In the United states, for instance, mild zinc deficiencies has been documented even in children from affluent families.

It's certain tha zinc plays a role in the healing process. Sstudies show clearly that wounds heal more slowly if zinc deficiency is present and that correcting the deficiency makes a difference. 

Source

Lamb, lean pork, dark turkey meat, cowpeas, oysters, lima beans, milk, baked potato, brown rice, salmon, wheat germ, bran cereal, lentiles, clams.