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Sources: Almonds, sunflower seeds, spinach, avocados. Importance: Acts as an antioxidant, protecting cells from damage.

Sources: Leafy green vegetables like spinach, kale, and collard greens, Brussels sprouts, broccoli. Importance: Necessary for blood clotting and bone health.

Sources: Almonds, wild rice, mushrooms, spinach, soy milk. Importance: Helps in energy production and breaks down fats, drugs, and steroid hormones.

Sources: Fortified soy milk and orange juice, mushrooms exposed to sunlight, supplements. Importance: Crucial for bone health by aiding calcium absorption.

Sources: Carrots, sweet potatoes, spinach, kale, apricots. Importance: Vital for vision, immune function, and skin health.

Sources: Whole grain cereals, brown rice, legumes, nuts, seeds. Importance: Plays a crucial role in energy metabolism and nerve function.

Sources: Peanuts, brown rice, potatoes, mushrooms, green peas. Importance: Essential for DNA repair and the metabolism of fatty acids and cholesterol.

Sources: Leafy green vegetables, legumes, seeds, oranges. Importance: Key for cell division and the formation of DNA, critical during pregnancy.

Sources: Citrus fruits, tomatoes, peppers, broccoli, strawberries. Importance: Important for the immune system, skin health, and the repair of body tissues.