1. Calcium: This is vital for healthy bones and teeth. Also, it is necessary for normal functioning of muscles, nerves and some glands.
2. Fiber: Diets that are plentiful in dietary fiber have been shown to have a number of beneficial effects, including decreased risk of coronary heart disease.
3. Folate: Diets with sufficient folate may reduce a woman’s risk of having a child with a brain or spinal cord defect.
4. Iron: This is needed for healthy blood and normal functioning of all cells.
5. Magnesium: This is necessary for healthy bones and is involved with more than 300 enzymes in the human body! Insufficient levels may result in muscle cramps and high blood pressure.
6. Potassium: Diets rich in this may help to maintain healthy blood pressure.
7. Sodium: This is required for normal cell function throughout the body. Most diets contain too much sodium which is associated with high blood pressure.
8. Vitamin A: This keeps eyes and skin healthy as well as helps to protect against infections.
9. Vitamin C: This helps heal cuts and wounds as well as keeps teeth & gums healthy.
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