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Benefits: Essential for eye health and immune function. Sources: Carrots, sweet potatoes, kale.

Benefits: Essential for nerve function and DNA synthesis. Sources: Animal products, fortified cereals, nutritional yeast.

Benefits: Important for energy metabolism and red blood cell production. Sources: Whole grains, poultry, eggs.

Benefits: Essential for hydration, nutrient transport, and temperature regulation. Sources: Water is best, but also found in fruits and vegetables.

Benefits: Supports immune function and collagen production. Sources: Citrus fruits, strawberries, bell peppers.

Benefits: Provides energy for prolonged training. Sources: Brown rice, sweet potatoes, oatmeal.

Benefits: Crucial for oxygen transport in blood. Sources: Red meat, spinach, lentils.

Benefits: Important for immune function and protein synthesis. Sources: Meat, shellfish, legumes.

Benefits: Crucial for bone health and energy storage. Sources: Dairy products, meat, fish.

Benefits: Aids in muscle repair and growth. Sources: Chicken breast, tofu, almonds.

Benefits: Required for energy production and muscle relaxation. Sources: Pumpkin seeds, almonds, spinach.

Benefits: Reduces inflammation and supports brain health. Sources: Fatty fish, flax seeds, walnuts.

Benefits: Supports hormone production and provides energy. Sources: Avocado, salmon, nuts.

Benefits: Regulates fluid balance and muscle contractions. Sources: Bananas, potatoes, oranges.

Benefits: Maintains fluid balance and is essential for nerve function. Sources: Table salt, processed foods, cheese.

Benefits: Promotes calcium absorption and bone health. Sources: Sun exposure, fortified dairy, fish oils.

Benefits: Promotes digestive health and satiety. Sources: Beans, whole grains, berries.

Benefits: Acts as an antioxidant protecting cells from damage. Sources: Nuts, seeds, spinach.

Benefits: Important for blood clotting and bone metabolism. Sources: Green leafy vegetables, broccoli, fish.