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Health benefits: Crucial for bone health, nerve transmission, muscle function; Common food sources: dairy products, fortified plant milks, kale, broccoli.

Health benefits: Essential for blood clotting, bone metabolism, regulating blood calcium levels; Common food sources: leafy greens, brussels sprouts, fermented dairy, meat.

Health benefits: Crucial for thyroid function and hormone production; Common food sources: iodized salt, seaweed, fish, dairy.

Health benefits: Antioxidant, protects cell membranes, supports immune function; Common food sources: nuts, seeds, spinach, vegetable oils.

Health benefits: Boosts immune system, antioxidant function, collagen synthesis; Common food sources: oranges, bell peppers, strawberries, kiwi.

Health benefits: Essential for blood production, oxygen transport, DNA synthesis; Common food sources: red meat, beans, leafy greens, iron-fortified cereals.

Health benefits: Important for vision, immune system, reproduction; Common food sources: carrots, sweet potatoes, liver, spinach.

Health benefits: Involved in over 300 biochemical reactions, supports muscle and nerve function, blood glucose control; Common food sources: nuts, whole grains, leafy greens, dark chocolate.

Health benefits: Necessary for immune function, wound healing, DNA synthesis, protein production; Common food sources: oysters, red meat, poultry, beans, nuts.

Health benefits: Promotes calcium absorption, bone health, immune function; Common food sources: fatty fish, mushrooms, fortified milk, sunlight exposure.

Health benefits: Reduces inflammation, supports heart and brain health, may improve joint health; Common food sources: fatty fish, flaxseeds, walnuts, chia seeds.

Health benefits: Vital for blood formation, brain function, DNA synthesis; Common food sources: animal products, fortified cereals, nutritional yeast.

Health benefits: Important for cell division, tissue growth, preventing neural tube defects; Common food sources: leafy greens, legumes, seeds, fortified grains.

Health benefits: Builds muscles, repairs tissues, produces enzymes and hormones; Common food sources: meat, dairy, legumes, nuts.

Health benefits: Regulates fluid balance, muscle contractions, nerve signals; Common food sources: bananas, potatoes, spinach, avocados.

Health benefits: Aids in digestive health, lowers cholesterol levels, helps control blood sugar; Common food sources: whole grains, beans, nuts, vegetables.

Health benefits: Supports metabolism of carbohydrates, fats, and proteins, important for hair, skin, and nails; Common food sources: egg yolk, nuts, legumes, bananas, mushrooms.

Health benefits: Powerful antioxidant, supports thyroid and immune system, may help prevent certain cancers; Common food sources: Brazil nuts, seafood, meat, eggs.

Health benefits: Helps convert food into energy, crucial for skin health, nerve function, digestion; Common food sources: poultry, beef, tuna, whole wheat bread, fortified cereals.

Health benefits: Required for red blood cell formation, iron absorption and utilization, bone and connective tissue development; Common food sources: shellfish, seeds and nuts, whole grains, dark chocolate.

Health benefits: Necessary for making blood cells, converting food into energy; Common food sources: chicken, beef, potatoes, oats, tomatoes.

Health benefits: Enhances insulin action and ensures proper metabolism of carbohydrates, fats, and proteins; Common food sources: meat, whole-grain products, fruits, vegetables, nuts.

Health benefits: Necessary for energy metabolism, nerve, muscle and heart function; Common food sources: whole grains, legumes, pork, seeds, nuts.

Health benefits: Involved in amino acid metabolism, red blood cell production, neurotransmitter synthesis; Common food sources: poultry, fish, potatoes, chickpeas, bananas.

Health benefits: Important for energy production, cell function, metabolism of fats, drugs, and steroids; Common food sources: milk, eggs, nuts, green vegetables.