29 essential nutrients

Potassium

fluid balance, transmission of nerve impulse, muscle contraction

food:bananas

Calcium

muscle contraction, sending an action potential, bone

food: milk, yogurt, cheese

Zinc

assists enzyme systems, immune system function, growth and sexual maturation

food: meat/fish/poultry

Chromium

Glucose transport, metabolism of DNA and RNA, immune function, growth

Food: whole grains

Copper

assists many enzyme systems, iron transport

food: shell fish, organ meats

Sulfur

component of certain B vitamins, acid base balance, detox in liver

food: protein rich foods

Manganese

assists many enzyme systems

food: whole grains, nuts, leafy vegetables

Sodium

Action potential, fluid balance, muscle contraction, acid base balance

food: table salt

Chloride

nerve impulse, fluid balance, stomach acid, antibacterial

food: table salt

Selenium

required for carb and fat metabolism

food: nuts, shell fish, whole grains

Phophorus

fluid balance, bone formation, ATP

food: milk, cheese, yogurt

Magnesium

component of bone, muscle contraction, assist enzyme systems

food: spinach, kale, whole grains, seeds

Molybdenum

assist many enzyme systems

food: legumes, nuts, grains

fluoride

development and maintenance of healthy teeth and bones

food: fish, seafood, legumes, whole grains

iron

hemoglobin, myoglobin, assist many enzyme systems

food: spinach, meat/fish/poultry

Iodine

synthesis of thyroid hormone, temp regulation, reproduction and growth

food: iodized salt, saltwater, seafood

Pantothenic Acid (B5)

assist with fat metabolism

food: meat/fish, egg yolk

Pyridoxine, pyridoxine, pyridoxal (B6)

enzyme cofactor for carb and amino acid metabolism, assist in synthesis of blood cells

food: chick peas, meat/fish/poultry, white potatoes

Vitamin A (retinol, retinal, retinoic acid)

required for all ability of eyes to adjust to changes in light, cell differentiation, sperm production and fertilization, healthy bone and immune system

food: beef and chicken liver, milk, spinach, carrots

Cobalamin (B12)

assist with formation of blood cells, need for healthy nervous system, enzyme cofactor

food: shellfish, milk, meat fish and poultry

Vitamin K (phylloquinone, menaquinone, menadione)

serves as a coenzyme during production of specific proteins that assist in blood coagulation and blood metabolism

food: kale, spinach, turnip greens

Folate

required as enzyme cofactor for amino acid metabolism, required for DNA synthesis,

food: fortified cereals, enriched breads, spinach, legumes, liver

Vitamin E (tocopherol)

powerful antioxidant, protects cell membranes, protects white blood cells, enhances immune function, improves absorption of vitamin A

food: sunflower seeds, almonds, vegetable oils

Vitamin D (cholecalciferol)

Regulates blood Ca levels, maintains bone health, assists cell differentiation

food: canned salmon, milk, fortified cereals

Biotin (B7)

involved as enzyme cofactor in carb, fat, protein, metabolism

food: nuts, egg yolk

Vitamin C(ascorbic acid)

antioxidant in extracellular fluid and lungs, assists with collagen synthesis, immune function, synthesis of hormones, neurotransmitters, DNA

Vitamin B2 (riboflavin)

enzyme cofactor for carb and fat metabolism

food: beef liver, shrimp, milk, enriched breads, grains

Vitamin B1 (Thiamin)

enzyme cofactor for carb and amino acid metabolism

food: pork, fortified cereals, enriched rice and pasta and peas

Vitamin B3 (niacin, nicotinamide, nicotinic acid)

carb and fat metabolism, DNA replication and repair and cell differentiation

food: beef liver, enriched bread and grain, canned tomato products