Minerals and Vitamins

Calcium

essential for bone and teeth health, muscle function, and nerve signaling. Found in dairy products, leafy greens, tofu, and fortified foods.

Chloride

helps maintain fluid balance and is part of stomach acid (HCI) for digestion. Foods: table salt, seaweed, tomatoes

Copper

Helps the body, process iron supports enzyme function, and aids energy production. Food: seafood, nuts, seeds, whole grain.

Fluoride

strengthens bones and teeth, helps prevent tooth decay. Foods: iodized salt, seafood, dairy.

Iodine

needed for thyroid hormone production, which controls metabolism. Food: iodized salt, seafood, dairy.

Iron

makes hemoglobin, carries oxygen, and supports brain development. Foods: meat, seafood, fortified cereals, beans, spinach.

Magnesium

supports muscle/nerve function, energy production, and bone health. Foods: nuts, seeds, whole grains, leafy greens.

Potassium

Maintains fluid balance, supports heart rhythm, and muscle contraction. Foods: bananas, potatoes, beans, dairy.

Phosphorus

Builds bones/teeth, helps make ATP (energy), and supports cell membranes. Foods: dairy, meat, nuts, beans.

Selenium

Acts as an antioxidant, supports thyroid function. Foods: Brazil nuts, seafood, meats.

Sodium

Controls fluid balance, nerve impulses, and muscle contraction. Foods: table salt, processed foods.

Sulfur

Part of amino acids, helps with protein structure, detoxification. Foods: meat, eggs, legumes

Zinc

Supports immune function, wound healing, and enzyme activity. Foods: meat, seafood, beans, nuts

Vitamin A

Supports vision, immune function, skin health, and growth. Foods: orange/yellow/green vegetables, dairy, liver, fish

Vitamin B12:

Needed for red blood cell formation, nerve function, and DNA synthesis. Foods: meat, fish, dairy, fortified cereals

Vitamin C

Acts as an antioxidant, supports immune function, helps collagen formation. Foods: citrus fruits, berries, peppers

Vitamin D

Helps absorb calcium, supports bone health, and immune function. Foods: fortified milk, fish, sunlight exposure.

Vitamin E

  Acts as an antioxidant, protects cell membranes. Foods: nuts, seeds, vegetable oils.

Vitamin K

Needed for blood clotting and bone health. Foods: leafy greens, broccoli, vegetable oils.

Folic Acid

Helps make red blood cells; prevents neural tube defects in pregnancy. Foods: fortified grains, leafy greens, beans

Niacin

Helps with energy production, supports skin and nervous system. Foods: meat, fish, nuts, grains

Pyridoxine

Helps with protein metabolism, brain development, and immune function. Foods: poultry, fish, bananas, fortified cereals.

Riboflavin

Supports energy production and cell growth. Foods: dairy, eggs, green vegetables.

Thiamine

Helps convert nutrients into energy and supports nerve function. Foods: whole grains, pork, beans.