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Help form many enzymes and proteins which create new cells.
Found in: Red meats, poultry , oysters , and some other seafood , nuts.

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Needed for many chemical  reactions in the body.
Found in : Green vegatables

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Helps hemoglobin in the red blood cells
found in: Red meat , poultry , eggs , fruits, green vegetables, grains and potatoes.

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Helps set body temperature and influences nerves and muscle functions.
Found in : iodized salt , sea food

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Enhances the activity of insulin , helps maintain normal blood glucose levels .
Found in - meat , poultry , fish, some cereal , nuts, cheese.

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Builds and protects bones and teeth . Helps with muscle contractions and relaxation , blood clotting , and nerve impulsing transmission.
- Found in yogurt , milk, cheese , tofu , sardines, salmon, leafy greens

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Helps blood cloting proteins and helps make bone building proteins
Found in - Kale , leafy , Spinach, broccoli , egg yolk, cabbage .

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Antioxidant
Found in - Vegetable oils , salads dressings and margines

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Increases calcium abosorption
Found in- Salmon, Tuna, mushrooms, egg yolk
Source : Sun

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Maintains connective tissue supports immune systems immune system , improves iron absorption.
Found in - Fruit, fruit juices , potatoes , broccoli , bell peppers , spinach , brussels

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Helps red blood cells
Found in - Meat, fish , poultry , legumes, tofu , potatoes, fruits

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Helps form blood cells maintain nerves
Found in - Milk . yogurt, cheese , liver, whole soymilk

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Loss of sensation ,weakness, paralysis
Found in -Pork chops, ham , soy milk, watermelons

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Maintains skin stucture
Found in - Beef, liver, Eggs , Shrimp , fish , Swiss Cheese , milk.