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Vitamin B12 is essential for nerve function, red blood cell formation, and DNA synthesis; found primarily in animal products like meats and dairy.

Vitamin D helps in calcium absorption and supports immune function; it can be synthesized by the skin from sunlight and is found in fatty fish and fortified foods.

Calcium is essential for bone health and muscle function; found in dairy products, leafy greens, and fortified foods.

Iron is crucial for oxygen transport in the blood and for energy production; found in red meat, beans, and fortified cereals.

Magnesium is involved in over 300 biochemical reactions, important for energy production and bone development; found in green vegetables, nuts, and whole grains.

Vitamin C is an antioxidant and is important for the health of body tissues; found in citrus fruits and many vegetables.

Vitamin A is important for vision, immune function, and skin health; found in carrots, sweet potatoes, and liver.

Vitamin E acts as an antioxidant, protecting cells from damage; found in nuts, seeds, and vegetable oils.

Potassium is essential for maintaining fluid balance and proper nerve and muscle function; found in bananas, potatoes, and avocados.

Zinc is vital for immune function, wound healing, and DNA synthesis; found in meat, shellfish, and legumes.

Chromium helps with macronutrient metabolism and may enhance insulin sensitivity; found in whole grains, fruit, and meat.

Riboflavin is needed for energy production and skin health; found in milk, eggs, and green vegetables.

Thiamine is essential for energy metabolism and nerve function; found in whole grains, pork, and legumes.

Folic Acid is essential for new cell creation and may prevent certain birth defects; found in leafy greens, citrus fruits, and beans.

Iodine is crucial for thyroid hormone production; found in iodized salt, dairy, and seaweed.

Copper aids in iron metabolism, energy production, and nervous system function; found in shellfish, nuts, and seeds.

Vitamin K is essential for blood clotting and bone health; found in green leafy vegetables, broccoli, and brussels sprouts.

Manganese is important for bone formation, antioxidant enzymes, and metabolism; found in whole grains, legumes, and nuts.

Omega-3s are important for heart health, brain function, and reducing inflammation; found in fatty fish, flaxseeds, and walnuts.

Selenium is important for thyroid function and acts as an antioxidant; found in Brazil nuts, seafood, and grains.

Niacin helps with energy production in cells and maintaining healthy skin; found in chicken, tuna, and peanuts.

Biotin supports skin health, hair growth, and metabolism of fats and amino acids; found in egg yolks, nuts, and soybeans.

Pantothenic Acid is critical for the synthesis of coenzyme A and hormone production; found in chicken, beef, and potatoes.

Vitamin B6 aids in protein metabolism, red blood cell production, and neurotransmitter synthesis; found in fish, bananas, and potatoes.

Fluoride supports dental health by helping to prevent tooth decay; found in fluoridated water, tea, and fish bones.