Nutrient	Function
Minerals
Sodium: most vegetables, salt	Vital for the maintenance of fluid balance and blood pressure and normal nerve and muscle function
Calcium: milk, milk products, green vegetables, eggs, nuts, seeds, dried fruits, soya beans, bony fish, cereals	For healthy bones and teeth, normal function of heart muscle, blood clotting mechanisms, conduction of nerve impulses and muscle function
Iron: egg yolk, liver, meat, molasses, soya beans, whole grains, green vegetables, fish, dried fruits, cocoa	Used in production of hemoglobin, vital for transport of oxygen in the blood. Important for he production of energy and for cellular respiration
Magnesium: green vegetables, nuts, seeds, whole grains, milk, milk products, eggs, sea foods, "hard" water	For energy production, protein metabolism, the manufacture of enzymes, nerve and muscle function, bone and teeth formation
Phosphorus: whole grains, seeds, nuts, met, fish, eggs	Vital for healthy bone formation and for heart and kidney function. Important for nerve conduction and vitamin metabolism
Copper: green vegetables, liver, sea foods, whole grains,	For formation of myelin sheath around nerves, iron absorption, enzyme production, development of brain, bones, and (with B6) of connective tissue. Acts as an antioxidant. Essential for the function of vitamin C
Zinc: oysters, herrings, yeast, liver, eggs, beef, peas, seeds, fruit, vegetables, nuts, poultry, shellfish	A component of about 90 enzymes. Vital for protein metabolism. Helps prevent free radical damage of the eyes, prostate gland, seminal fluid and sperm. For normal immune function and hormone production, and healthy bones and joints. Required for the release of vitamin A from liver stores
Cobalt: brewer's yeast, fruit vegetables, whole grains, nuts	A component of vitamin B12. Enhances copper absorption, and magnesium and sugar metabolism
Manganese: green vegetables, seeds, whole grains, pulses, brewer's yeast, eggs, fruits, tea	Important for energy metabolism, healthy bones, thyroid function, and the function of both the nervous and reproductive system
Iodine: vegetables grown on iodine-rich soils, fruits, sea foods, garlic, parsley, iodized salt	Vital to the production of thyroid hormones which are responsible for regulating metabolism and physical and mental development
Chromium: fruits, vegetables, meat, molasses, whole grains, wheatgerm, brewer's yeast, organic foods	Vital for fat and carbohydrate metabolism, and the production of energy
Selenium: garlic, whole grains, eggs, meat, brewer's yeast	Antioxidant, vital for normal functioning of the liver and connective tissue, and the formation of sex hormones