# data[].attributes.body
normal growth and development

red meat, beans, nuts, certain types of seafood, whole grains, fortified breakfast cereals, and dairy products

need 9 mg

# data[].attributes.body
control blood pressure and blood volume

table salt

need 1.5 grams

# data[].attributes.body
good dietary sources

seafoods and organ meats

need 55 mcg

# data[].attributes.body
build proteins , break down and use carbohydrates , build muscle , maintain normal body growth , control the electrical activity of the heart , and control the acid-base balance

meats

need 4.7 grams

# data[].attributes.body
formation of bones and teeth

meat and milk

need 1,250 mg

# data[].attributes.body
protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation

green leafy vegetables, such as spinach, legumes, nuts, seeds, and whole grains

360 mg

# data[].attributes.body
provides oxygen to muscles, iron supports metabolism

lean meat and seafood

need 15 mg

# data[].attributes.body
regulate many important biochemical reactions, including protein synthesis and enzymatic activity, and are critical determinants of metabolic activity

seaweed, seafood, and dairy products

need 150 mcg

# data[].attributes.body
reduce tooth decay

community water systems

need 3 mg

# data[].attributes.body
form red blood cells

shellfish, whole grains, beans, nuts, potatoes, and organ meats

need 890 mcg

# data[].attributes.body
enhance the action of insulin

meat, whole-grain products, some fruits, and vegetables

need 24 mcg

# data[].attributes.body
keep the proper balance of body fluids

table salt or sea salt

need 2.3 grams

# data[].attributes.body
vascular contraction and vasodilation, muscle function, nerve transmission, intracellular signaling and hormonal secretion

milk, yogurt, and cheese

need 1,300 mg

# data[].attributes.body
help the body break down and use food

animal proteins , avocado , broccoli, kale , eggs , legumes and lentils , milk , mushrooms , organ meats , poultry , white and sweet potatoes , whole-grain cereals , and yeast

need 5 mg (pa) and 25 mg (biotin)

# data[].attributes.body
digestive system, skin, and nerves

milk, eggs, enriched breads and cereals, rice, fish, lean meats, legumes, peanuts, and poultry

1 mg

# data[].attributes.body
builds up spinal column

vegetables (especially dark green leafy vegetables), fruits and fruit juices, nuts, beans, peas, dairy products, poultry and meat, eggs, seafood, and grains

need 400 mcg

# data[].attributes.body
energy production, cellular function, growth and development, and metabolism of fats

eggs, organ meats, lean meats, and milk

need 1 mg

# data[].attributes.body
red blood cell formation, neurological function, and DNA synthesis

fish, meat, poultry, eggs, and milk

need 2 mcg

# data[].attributes.body
energy metabolism, in the growth, development, and function of cells

cereals and bread

need 1 mg

# data[].attributes.body
blood clotting and bone metabolism

green leafy vegetables, vegetable oils,  some fruits, meat, dairy foods, and eggs

need 75 mcg

# data[].attributes.body
antioxidant activities

Nuts, seeds, and vegetable oils

need 15 mg

# data[].attributes.body
protein metabolism, amino acid metabolism, and immune function

fish, beef liver and other organ meats, potatoes and other starchy vegetables, and fruit

need 1 mg

# data[].attributes.body
bone growth and bone remodeling

fatty fish,  beef liver, cheese, and egg yolks

need 15 mcg

# data[].attributes.body
biosynthesis of collagen, L-carnitine, certain neurotransmitters, and protein metabolism

Citrus fruits, tomatoes and tomato juice, and potatoes

need 65 mg

# data[].attributes.body
immune function, vision, reproduction, and cellular communication

dairy products, liver, fish, leafy green vegetables, orange and yellow vegetables, tomato products, and fruits

need 700 mcg

# data[].attributes.body
average daily dietary intake of each vitamin and mineral a person needs to stay healthy and steer clear of deficiencies

# data[].attributes.body
can be absorbed directly by cells

# data[].attributes.body
bind to fat in the stomach and are stored in the body for later use

# data[].attributes.body
inorganic substances that are necessary for normal body function and development

# data[].attributes.body
organic substances required for normal cell function, growth and development