Nutrient

Possible Benefits

Food Sources
Calcium Vital in the formation of strong bones and teeth and necessary for muscle growth . Helps maintain regular hearbeat and the transmission of nerve impulses. Broccoli, buttermilk, cabbage, carrots, cheese, collards, dairy foods, salmon, seafood, and green leafy vegetables.
Chromium Stimulates the activity of enzymes involved in metabolism of glucose for energy and synthesis of fatty acids and cholesterol. Brown rice, cheese, chicken, corn and corn oil, dairy products, calves' liver, mushrooms, and potatoes.
Copper Aids in the formation of bone, hemoglobin, and red blood cells. Works with zinc and vitamin C to form elastin. Helps healing process, energy production, hair and skin coloring. Almonds, avocado, barley, beans, beet roots, broccoli, garlic, lentils, liver, mushrooms, nuts, oats, oranges, radishes, raisins, seafood, soybeans, and green leafy vegetables.
Iodine Helps metabolize excess fat and is needed for healthy thyroid gland and prevention of goiter. Important in regulating the body's production of energy. Asparagus, garlic, kelp, lima beans, iodized salt, seafood, summer squash, spinach, and turnip greens.
Iron Primary function is to combine with protein and copper in making hemoglobin, the matter that colors blood cells. Required for a healthy immune system, and for energy production. Eggs, fish, liver, meat, poultry, green leafy vegetables, enriched breads and cereals, rice and wheat bran, soybeans.
Magnesium Promotes absorption of other minerals in the body. Helps prevent depression, dizziness, muscle weakness, heart disease, and high blood pressure. Apples, apricots, avocados, bananas, brown rice, nuts, peaches, tofu, green leafy vegetables, dairy products, meat, and seafood.
Molybdenum Component of enzynes needed in metabolism. Promotes normal cell function. Beans, cereal grains, legumes, milk, and dark green leafy vegetables.
Manganese The catalyst in synthesis of fatty acids and cholesterol. Required for normal bone growth and reproduction. Avocados, blueberries, egg yolks, pineapples, green leafy vegetables, nuts, seeds, and whole grains.
Phosphorus Present in every cell, it is essential in bone and tooth formation and cell growth. Asparagus, bran, corn, dairy products, eggs, fish, dried fruit, nuts, seeds, meats, poultry and fish.
Potassium Important for healthy nervous system and a regular heart rhythm. Helps prevent stroke, and works with sodium to control the body's water balance. Dairy food, fish, fruit, meat, poultry, vegetables, and whole grains.
Selenium A vital antioxidant, it protects the immune system by preventing the formation of free radicals. Aids in the production of antibodies to help maintain a healthy heart. Broccoli, brown rice, chicken, dairy products, garlic, liver, molasses, onions, seafood, vegetables and whole grains.
Zinc Important in prostate gland function and growth of the reproductive organs. Necessary for protein synthesis and collagen formation and promotes a healthy immune system. Egg yolks, meat, mushrooms, fish, poultry, legumes and whole grains.