food Phosphorus: Essential for bone health, energy metabolism, and DNA synthesis. Found in : dairy products, meat, fish, poultry, nuts, and whole grains. Zinc: Important for immune function, wound healing, DNA synthesis, and growth and development. Found in : meat, shellfish, legumes, seeds, nuts, and dairy products. Selenium: Acts as an antioxidant, supports thyroid function, and may play a role in cancer prevention. Found in : seafood, Brazil nuts, poultry, eggs, and whole grains. Iodine: Essential for thyroid hormone production, which regulates metabolism and growth. Found in : iodized salt, seafood, seaweed, dairy products, and bread fortified with iodine. Copper: Necessary for the formation of red blood cells, immune function, and collagen production. Found in : organ meats, shellfish, nuts, seeds, and whole grains. Manganese: Supports bone health, metabolism, and antioxidant defenses. Found in : whole grains, nuts, seeds, leafy greens, and tea. Chromium: Helps regulate blood sugar levels by enhancing insulin action. Found in : broccoli, whole grains, meat, and spices. Calcium: Essential for bone health, muscle function, nerve transmission, and blood clotting. Found in : dairy products, leafy greens, nuts, and fortified foods. Iron: Important for oxygen transport in the blood and energy metabolism. Found in : red meat, poultry, fish, beans, lentils, spinach, and fortified cereals. Magnesium: Involved in over 300 biochemical reactions in the body, including energy production, muscle function, and bone health. Found in : nuts, seeds, whole grains, leafy greens, and legumes. Potassium: Vital for fluid balance, muscle contraction, nerve function, and blood pressure regulation. Found in : bananas, potatoes, tomatoes, citrus fruits, beans, and dairy products. Sodium: Helps maintain fluid balance, nerve function, and muscle contraction. Found in : table salt (sodium chloride), processed foods, and naturally in small amounts in various foods. THANK YOU