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Functions as a cofactor for enzymes involved in amino acid metabolism. Sources: legumes, grains, nuts.

Important for heart health, reducing inflammation, and brain function. Sources: fatty fish, flaxseeds, walnuts.

Essential for fluid balance and nerve function. Sources: table salt, processed foods, cheese.

Main energy source for the body, particularly for the brain and during exercise. Sources: grains, fruits, vegetables.

Important for amino acid metabolism and neurotransmitter synthesis. Sources: poultry, fish, chickpeas.

Important for bone and teeth strength, and energy storage. Sources: meat, dairy, beans.

Important for skin health, wound healing, and immune function. Sources: citrus fruits, bell peppers, broccoli.

Supports energy production and DNA repair. Sources: meat, fish, whole grains.

Crucial for cell division and the formation of DNA. Sources: leafy greens, legumes, fortified grains.

Enhances insulin action and is involved in carbohydrate, fat, and protein metabolism. Sources: broccoli, grapes, whole grains.

Needed for energy metabolism and nerve function. Sources: whole grains, pork, beans.

Can raise bad cholesterol levels and increase risk of heart disease if consumed in excess. Sources: red meat, butter, cheese.

Needed for skin health, bone health, and regulating metabolism. Sources: vegetable oils, seeds, nuts.

Essential for healthy vision, immune function, and skin health. Sources: carrots, sweet potatoes, spinach.

Essential for thyroid hormone production, which regulates metabolism. Sources: iodized salt, dairy products, seafood.

Functions in transporting nutrients, regulating body temperature, and waste removal. Sources: water, fruits, vegetables.

Involved in over 300 enzyme reactions, including energy production. Sources: nuts, whole grains, leafy greens.

Important for iron metabolism and maintaining healthy connective tissue. Sources: shellfish, nuts, seeds.

Aids in digestion, helps prevent constipation, and may reduce the risk of chronic diseases. Sources: whole grains, fruits, vegetables.

Needed for energy storage, insulation, and nutrient absorption. Sources: oils, butter, nuts.

Needed for immune function, wound healing, and DNA synthesis. Sources: oysters, beef, pumpkin seeds.

Antioxidant that protects cells from damage. Sources: nuts, seeds, vegetable oils.

Necessary for red blood cell formation and neurological function. Sources: meat, fish, dairy.

Essential for oxygen transport in the blood and metabolic processes. Sources: red meat, beans, fortified cereals.

Building blocks of the body, essential for growth, repair, and enzyme functions. Sources: meat, dairy, legumes.

Essential for blood clotting and healthy bones. Sources: leafy greens, Brussels sprouts, fermented dairy.

Plays a crucial role in the antioxidant system and thyroid hormone metabolism. Sources: Brazil nuts, seafood, organ meats.

Associated with increased bad cholesterol levels and heart disease risk. Sources: processed foods, partially hydrogenated oils, some margarines.

A disaccharide sugar found in milk, broken down by the enzyme lactase. Sources: milk, cheese, yogurt.

Can help reduce bad cholesterol levels and lower risk of heart disease. Sources: olive oil, avocados, nuts.

Plays a crucial role in bone health by aiding calcium absorption. Sources: sunlight, fortified milk, fatty fish.

Involved in energy production and skin health. Sources: milk, eggs, green vegetables.

Key for maintaining fluid balance and proper muscle function. Sources: bananas, potatoes, oranges.

A simple sugar and the primary energy source for the body's cells. Sources: carbohydrates like bread, pasta, and fruits.

A simple sugar found in fruits and honey with a lower glycemic index than glucose. Sources: fruits, honey, agave nectar.

Crucial for bone health, muscle function, and nerve signaling. Sources: dairy products, leafy greens, tofu.

Involved in bone formation, antioxidant enzymes, and metabolism. Sources: whole grains, tea, legumes.

Important for dental health as it helps prevent tooth decay. Sources: fluoridated water, toothpaste, tea.