Foods: Milk, yogurt, hard cheeses, fortified cereals, spinach
What It Does: Essential for bone growth and strength, blood clotting, muscle contraction, and the transmission of nerve signals
Choline (Vitamin B complex)
Foods: Milk, liver, eggs, peanuts
What It Does: Plays a key role in the production of cells and neurotransmitters
Chromium
Foods: Meats, poultry, fish, some cereals
What It Does: Helps control blood sugar
Copper
Foods: Seafood, nuts, seeds, wheat bran cereals, whole grains
What It Does: Important in the metabolism of iron
Fiber
Foods: Bran cereal, peas, lentils, black beans, fruits, vegetables
What It Does: Helps with digestion and the maintenance of blood sugar levels; reduces the risk of heart disease
Fluoride
Foods: Fluoridated water, some sea fish
What It Does: stimulates the growth of bone, prevents tooth decay
Folic Acid (Folate)
Foods: Dark, leafy vegetables; enriched and whole grain breads; fortified cereals
What It Does:Key for the development of cells, protein metabolism,helps prevent birth defects
Iodine
Foods: Processed foods and iodized salt
What It Does:Important in the production of thyroid hormones
Iron
Foods: Fortified cereals, beans, lentils, beef, eggs
What It Does: Key component of red blood cells and many enzymes
Magnesium
Foods: Green leafy vegetables, Brazil nuts, almonds, soybeans, halibut, quinoa
What It Does: Helps with heart rhythm, muscle and nerve function, bone strength
Manganese
Foods: Nuts, beans and other legumes, tea, whole grains
What It Does: Important in forming bones and some enzymes
Molybdenum
Foods: Legumes, grains, nuts
What It Does: Key in the production of some enzymes
Phosphorus
Foods: Milk and other dairy products, peas, meat, eggs, some cereals and breads
What It Does: Allows cells to function normally; helps the body produce energy; key in bone growth
Potassium
Foods: Sweet potato, bananas, yogurt, tuna, soybeans
What It Does: Important in maintaining normal fluid balance; helps control blood pressure; reduces risk of kidney stones
Foods: Organ meats, seafood, some plants (if grown in soil with selenium) Brazil nuts
What It Does: Protects cells from damage; regulates thyroid hormone
Sodium
Foods: Foods to which sodium chloride (salt) has been added, like salted meats, nuts, butter, and a vast number of processed foods
What It Does: Important for fluid balance
