Part of a molecule found in red blood cells that carries oxygen in the body, needed for energy metabolism.
Sources: Organ meats, red meats, fish, poultry
Selenium is an essential mineral needed for the heart, joints, eyes and immune system.
All selenium comes from food such as meats, seafood and grains.
Potassium is a mineral and electrolyte crucial for the heart, kidneys and other organs to work normally. Important for blood pressure and also helps the nerves and muscles to work right.
Typical sources are beans, dark leafy greens, potatoes, squash, fish, avocados, bananas.
Found in thyroid hormone, which helps regulate growth, development and metabolism.
Sources are seafood, foods grown in iodine-rich soil, iodized salt, bread, dairy products.
Part of an enzyme needed for energy metabolism and important for nerve function.
Found in all nutritious food in moderate amounts: Pork, whole-grain or enriched bread and cereals, legumes, nuts and seeds.
Riboflavin is part of an enzyme needed for normal vision and skin health.
Sources are mainly milk and milk products, leafy green vegetables, whole-grain eriched breads and cereals.
Part of an enzyme needed for energy metabolism. Important for normal vision and skin health.
Sources: Milk and milk products, leafy green vegetables, whole-grain enriched breads and cereals.
Pantothenic acid participates in many biological processes and is essential to all life.
Sorces: The major food source is meat. Also in Broccoli and Avocado.
Part of an enzyme needed for energy metabolism,
Widespread in food; also produced by intestinal bacteria.
Pyridoxin is part of an enzyme needed for protein metabolism; helps make red blood cells.
Found in meat, fish, poultry, vegetables, fruits.
Folic acid is part of an enzyme needed for making DNA and new cells, especially red blood cells.
Sources are green leafy vegetables and legumes, seeds, orange juice and liver. Now added to most refined grains.
Part of an enzyme needed for making new cells, important for nerve function.
Cobalamin is found in meat, poultry, fish, seafood, eggs, milk and milk products. Not found in plant foods.
Antioxidant, part of an enzyme needed for protein metabolism; important for immune system health; aids in iron absorption.