"To keep the body in good health is a duty... otherwise we shall not be able to keep our mind strong and clear."

• Helps maintain bone density and prevent against osteopenia and osteoporosis (especially important for women due to menopause later in life)

• Supports structure of teeth

• Helps nerves carry messages from the brain to the body- muscle movement

• Helps blood vessels move blood throughout the body and release hormones and enzymes required for processes in the body

Sources: dairy products, dark green vegetables, legumes

• Essential for the absorption of calcium (especially important for women)

• Especially important for those who live far from the equator and do not receive a lot of direct sunlight for months out of the year

• Essential for transferring messages from the brain to the body through nerves and for immune function to fight off bacteria and viruses

Sources: fortified dairy products and breakfast cereals, tuna, egg yolks, mushrooms

• Women need more than men due to menstruation

• Essential for hemoglobin production in red blood cells- hemoglobin carries oxygen from the lungs to the body

• Essential for myoglobin production, which delivers oxygen to the muscles

• Also involved in the production of hormones and connective tissue

• Symptoms of iron deficiency or iron deficiency anemia could be especially detrimental to busy college students: fatigue, suppressed immune function, and poor performance on schoolwork

Sources: red meat, dark green vegetables, fortified breakfast cereals, white beans, lentils, raisins

• Lowest in men and women age 20-59 years

• Antioxidant- protects cells from free radicals which are produced when food is processed for energy and also when people are exposed to air pollutants, cigarette smoke, and UV rays

• Aids in the absorption of iron

• Important in proper immune function

• Required to produce collagen for healthy skin and bones

Sources: citrus fruits, berries, peppers, broccoli, brussels sprouts

• Highest prevalence of deficiency in men and women in the US- 10.5%

• 100+ enzyme reactions involved in metabolism

• Important in maintaining energy levels (involved in carbohydrate metabolism)

Sources: tuna, beans, poultry, potatoes

• Important in red blood cell production for oxygen transport

• Important in energy metabolism because of its role in the transport of oxygen (aerobic energy system)

• Brain and nervous system health (oxygen transport and production of neurotransmitters)

• Aids in DNA production

Sources: dairy, tuna, cod, eggs, poultry