1. Selenium
Selenium works as an antioxidant nutrient to protect cells from damage caused by free radicals. This mineral is also important for reproduction and proper thyroid function.
2. DHA Omega-3
This unique fat found mainly in seafood, nourishes our brains and keeps eyesight sharp.
3. Calcium
An impressive 99% of the body's calcium is found in bones and teeth, making this mineral critical for bone and dental health. Calcium also helps muscles contract, aids in blood clotting and helps our brains and nerves communicate with each other.
4. Vitamin D
This multitasking nutrient helps our bodies absorb calcium and it promotes a strong immune system. Even though we can make vitamin D from sunlight, it's found in very few foods.
5. Zinc
Keeps immune cells strong and healthy and helps with wound healing. Zinc is also critical for proper growth and development, especially during childhood, adolescence and pregnancy.
6. Lutein
Found in parts of the brain and eye, this antioxidant helps with cognitive function and maintains healthy vision by protecting against macular degeneration and cataracts.
7. Protein
Provides the building blocks for cells, muscles, bones, hormones, antibodies and more. Consuming 25 to 30 grams of protein with each meal helps build muscle and may help you feel fuller for longer between meals.
8. Vitamin A
Known as the "anti-infective vitamin", this nutrient keeps the skin, mouth, stomach and lungs healthy so they can better fight infection. It's also key for sharp vision. Consume it with some fat for better absorption.
9. Choline
Our brains and nervous system depend on choline for memory, mood and muscle control. But most of us don't consume enough of it, especially pregnant women, who need extra choline to help aid their child's development.
10. Vitamin E
Helps your body to defend against free radicals and supports a healthy immune response.
11. Vitamin C
Acts as an antioxidant protecting cells from damage. It also helps protect against anemia by helping us absorb more iron from plant foods.
12. Fluids and Electrolytes
Don't forget fluids! They lubricate joints, keep cells and tissues healthy, remove waste products and regulate body temperature, especially when you're sick. Consuming liquids that contain electrolytes — like sodium, potassium and chloride — helps the body hold on to fluids for even better hydration.
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