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Function: Essential for the formation of hemoglobin and oxygen transport in the blood. Sources: Red meat, beans, and fortified cereals.

Function: Important for bone health and energy storage and transfer. Sources: Meat, dairy, and nuts.

Function: Crucial for energy metabolism and nerve function. Sources: Whole grains, pork, and seeds.

Function: Important for immune function, skin health, and antioxidant activity. Sources: Citrus fruits, strawberries, and bell peppers.

Function: Crucial for heart and kidney function, muscle contraction, and nerve transmission. Sources: Bananas, potatoes, and oranges.

Function: Involved in energy production and skin & eye health. Sources: Milk, eggs, and almonds.

Function: Essential for nerve function and red blood cell formation. Sources: Meat, fish, and dairy products.

Function: Key for blood clotting and bone health. Sources: Leafy greens, such as kale and spinach, and fermented foods.

Function: Important for healthy hair, nails, and metabolism. Sources: Eggs, nuts, and sweet potatoes.

Function: Necessary for DNA synthesis and cell division, especially important during pregnancy. Sources: Leafy greens, legumes, and citrus fruits.

Function: Essential for vision, immune function, and skin health. Sources: Carrots, sweet potatoes, and kale.

Function: Involved in over 300 biochemical reactions, including muscle and nerve function and blood glucose control. Sources: Nuts, whole grains, and leafy greens.

Function: Important for DNA repair, metabolism, and skin health. Sources: Chicken, tuna, and lentils.

Function: Essential for fatty acid synthesis and energy production. Sources: Mushrooms, avocados, and eggs.

Function: Involved in amino acid metabolism, red blood cell production, and brain health. Sources: Salmon, chicken, and bananas.

Function: Essential for bone health and calcium regulation. Sources: Sun exposure, fortified milk, and fatty fish.

Function: Acts as an antioxidant, protecting cells from damage. Sources: Nuts, seeds, and vegetable oils.

Function: Vital for bone and teeth strength, muscle function, and nerve signaling. Sources: Dairy products, leafy greens, and calcium-fortified foods.

Function: Important for iron metabolism, nerve function, and collagen production. Sources: Shellfish, whole grains, and nuts.

Function: Vital for immune function, wound healing, and DNA synthesis. Sources: Oysters, beef, and chickpeas.

Function: Acts as an antioxidant and is important for thyroid function. Sources: Brazil nuts, seafood, and grains.

Function: Important for cardiovascular health, brain function, and reducing inflammation. Sources: Fatty fish, flaxseeds, and walnuts.

Function: Plays a role in bone formation, blood clotting, and reducing inflammation. Sources: Whole grains, nuts, and leafy greens.

Function: Necessary for thyroid hormone production, which regulates metabolism. Sources: Seafood, dairy, and iodized salt.