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Milk and milk products, meat, fish eaten with the bones (such as sardines), eggs, and fortified cereal products
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Required for the formation of bone and teeth, for blood clotting, for normal muscle function, for the normal functioning of many enzymes, and for normal heart rhythm
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1,200 milligrams for people over 50
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Salt, beef, pork, sardines, cheese, green olives, corn bread, potato chips, sauerkraut, and processed or canned foods (usually as salt)
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Involved in electrolyte balance
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Liver, processed meats, whole-grain cereals, and nuts
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Enables insulin to function ( insulin controls blood sugar levels)
Helps in the processing (metabolism) and storage of carbohydrates, protein, and fat
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35 micrograms for men aged 50 and younger
25 micrograms for women aged 50 and younger
30 micrograms for men over 50
20 micrograms for women over 50
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Organ meats, shellfish, cocoa, mushrooms, nuts, dried legumes, dried fruits, peas, tomato products, and whole-grain cereals
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Is a component of many enzymes that are necessary for energy production, for antioxidant action†, and for formation of red blood cells, bone, and connective tissue
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Seafood, tea, and fluoridated water
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Required for the formation of bone and teeth
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Seafood, iodized salt, eggs, yogurt, milk, and drinking water (in amounts that vary by the iodine content of local soil)
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Required for the formation of thyroid hormones
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Beef, poultry, fish, kidneys, and liver
As nonheme iron: Soybean flour, beans, molasses, spinach, clams, and fortified grains and cereals
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Required for the formation of many enzymes in the body
Heme iron is an important component of muscle cells and of hemoglobin, which enables red blood cells to carry oxygen and deliver it to the body's tissues
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8 milligrams for women over 50 and for men
18 milligrams for women aged 50 and younger (premenopause)
27 milligrams for pregnant women
9 milligrams for breastfeeding women
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Leafy green vegetables, nuts, cereal grains, beans, and tomato paste
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Required for the formation of bone and teeth, for normal nerve and muscle function, and for the activation of enzymes
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Whole-grain cereals, pineapple, nuts, tea, beans, and tomato paste
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Required for the formation of bone and the formation and activation of certain enzymes
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Milk, legumes, whole-grain breads and cereals, and dark green vegetables
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Required for metabolism of nitrogen, the activation of certain enzymes, and normal cell function
Helps break down sulfites (present in foods naturally and added as preservatives)
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Dairy products, meat, poultry, fish, cereals, nuts, and legumes
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Required for the formation of bone and teeth and for energy production
Used to form nucleic acids, including DNA (deoxyribonucleic acid)
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Whole and skim milk, bananas, tomatoes, oranges, melons, potatoes, sweet potatoes, prunes, raisins, spinach, turnip greens, collard greens, kale, other green leafy vegetables, most peas and beans, and salt substitutes (potassium chloride)
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Required for normal nerve and muscle function
Involved in electrolyte balance
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Meats, seafood, nuts, and cereals (depending on the selenium content of soil where grains were grown)
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Acts as an antioxidant† with vitamin E
Required for thyroid gland function
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Salt, beef, pork, sardines, cheese, green olives, corn bread, potato chips, sauerkraut, and processed or canned foods (usually as salt)
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Required for normal nerve and muscle function
Helps the body maintain a normal electrolyte and fluid balance
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Meat, liver, oysters, seafood, peanuts, fortified cereals, and whole grains (depending on the zinc content of soil where grains were grown)
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Used to form many enzymes and insulin
Required for healthy skin, healing of wounds, and growth
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11 milligrams for men and 8 milligrams for women
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