B vitamins
Source: grains, nuts, fish poultry, wheat germ, legumes meat
function: metabolism, appetite maintenance, nerve function, healthy mental state, muscle tone
Thiamine B1
Source: yellow and green fruits, carrots, dairy, fish liver
function: growth and repair or body tissues, bone formation, vision
A
Corn oil, yeast, clams, whole grains
bodys use of glucose, energy, effective use of insulin
Chromium
Dairy products, bone meal
resilient bones, teeth, muscle tissue, Blood clotting
Calcium
Lectihin, fish, wheat germ, egg yolk, soybean
Nerve metabolism and transmission, regulates liver, kidney and gallbladder
Chlorine
Source: whole grains, green leafy vegetables, liver, fish, eggs
function: metabolism, health in hair, skin, and nails. Cell respiration, formation of antibodies and red blood cells
Riboflavin b2
Citrus fruits, vegetables, tomatoes, potatoes
aids in healing, collagen maintenance, resistance to disease
C
Whole grains, leafy green vegetable, seafood, almonds
healthy red blood cells, bone growth, joins with vitamin c to form elastin
Copper
Fish, eggs, nuts, cabbage, meat
collagen and body tissue formation, gives strength to keratin
Sulphur
Green leafy vegetable, organ meats, yeast milk products
Red blood cell formation, growth and cell division
folic acid
source: whole grain, leafy vegetables, yeast, bananas, organ meats
function: metabolism, formation of antibodies, sodium and potassium balance
Pyridoxine b6
Eggs yolk, organ meat, fish, fortified milk
healthy bone formation, healthy circulation, nervous system
D
Water and toothpaste
bone and teeth formation
Fluoride
Salt, shellfish, meat and poultry
maintains muscular, blood, lymph, and nervous system
Sodium
Whole grains, citrus fruits, yeast, molasses, milk
hair growth, metabolism, lecithin formation
Inositol
function: metabolism, formation of fatty acids
Biotin b7
Green veggies, wheat germ, organ meats, eggs, vegetable oil
red blood cells, cellular respiration, inhibits the coagulation of blood
E
table salt, shellfish
part of hormone thyroxine which controls metabolism
Iodine
Nuts, green vegetables, whole grains
metabolism
Magnesium
Meat, poultry, fish, milk products, peanuts
metabolism, healthy skin, tongue And digestive system, blood circulation
Niacin
Source: eggs, milk, fish, organ meats
functions: healthy nervous system, blood cell formation
Cobalamine b12
Green leafy vegetable, milk, kelp, sawflower oil
blood clotting agent, important for proper liver longevity
K
Meats, fish, leafy greens,
hemoglobin formation, blood quality, resistance to stress and disease
Iron
Whole grains, wheat bran
healthy digestion, reproductive system, aids in healing
Zinc
Whole grains, liver, meat, fish
important antioxidant
Selenium