health vitamins and minerals

Fat source

Fat source

full-fat milks, coconut, commercially baked products

fat function

provides the body with energy, and supports cell function

protein source

lean meats, eggs, beans, tofu, lentils

protein function

provides the body with energy, helps repair and build tissues in the body

vitamin d source

eggs, salmon and mushrooms

vitamin d function

regulates the absorption of calcium, regulates nervous system function

vitamin c source

citrus fruits, bell peppers, tomatoes

vitamin c function

helps the body absorb iron, helps keep the bones and connective tissues healthy

vitamin a sources

carrots, sweet potato, apricot

vitamin a function

assists with regulating the immune system and growth/development

vitamin b12 source

salmon, beef, milk

vitamin b12 function

helps regulate the nervous system function, and aids in the healthy formation of red blood cell

iron source

meats, seafoods, lentils

iron function

assists in the production of hemoglobin, and helps the body maintain energy

calcium source

yogurt, almonds, spinach

calcium function

regulating heart rhythms and the nervous system. aids in blood clotting

carbohydrate source

bread, beans, milk, potatoes

carbohydrate function

act as an energy source, help control blood glucose and insulin metabolism

sodium source

smoked meats, salted nuts, ravioli and spam

sodium function

conduct nerve impulses, contract and relax muscles,