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Iron is a mineral that the body needs to produce red blood cells. When the body does not get enough iron, it cannot produce the number of normal red blood cells needed to keep you in good health.

Lack of iron may lead to unusual tiredness, shortness of breath, a decrease in physical performance, and learning problems in children and adults, and may increase your chance of getting an infection.Iron is found in the diet in two forms—heme iron, which is well absorbed, and nonheme iron, which is poorly absorbed. The best dietary source of absorbable (heme) iron is lean red meat. Chicken, turkey, and fish are also sources of iron, but they contain less than red meat. Cereals, beans, and some vegetables contain poorly absorbed (nonheme) iron. Foods rich in vitamin C (e.g., citrus fruits and fresh vegetables), eaten with small amounts of heme iron-containing foods, such as meat, may increase the amount of nonheme iron absorbed from cereals, beans, and other vegetables. Some foods (e.g., milk, eggs, spinach, fiber-containing, coffee, tea) may decrease the amount of nonheme iron absorbed from foods. Additional iron may be added to food from cooking in iron pots.

The body needs calcium to make strong bones. Calcium is also needed for the heart, muscles, and nervous system to work properly.

Getting the proper amount of calcium in the diet every day and participating in weight-bearing exercise (walking, dancing, bicycling, aerobics, jogging), especially during the early years of life (up to about 35 years of age) is most important in helping to build and maintain bones as dense as possible to prevent the development of osteoporosis in later life.

The body needs zinc for normal growth and health.

Zinc is found in various foods, including lean red meats, seafood (especially herring and oysters), peas, and beans. Zinc is also found in whole grains; however, large amounts of whole-grains have been found to decrease the amount of zinc that is absorbed. Additional zinc may be added to the diet through treated (galvanized) cookware. Foods stored in uncoated tin cans may cause less zinc to be available for absorption from food.

Potassium is needed to maintain good health

Lack of potassium may cause muscle weakness, irregular heartbeat, mood changes, or nausea and vomiting.Potassium is found in various foods, including squash, potatoes, spinich, lentils, beans, raisins, and bananas.

The body needs copper for normal growth and health.

Lack of copper may lead to anemia and osteoporosis (weak bones). Copper is found in various foods, including organ meats (especially liver), seafoods, beans, nuts, and whole-grains.

Chromium helps your body use sugar properly. It is also needed for the breakdown of proteins and fats.

Chromium is found in various foods, including brewer's yeast, calf liver, American cheese, and wheat germ.

The body needs selenium for normal growth and health. Selenium is needed for certain enzymes that help with normal body functions.

Selenium is found in seafood, liver, lean red meat, and grains grown in soil that is rich in selenium.