Plays an important role in the utilization of protein and the synthesis of antibodies in the immune system, helps maintain normal brain function and aides in the formation of red blood cells. Good sources are meats, fish, nuts, beans and other legumes, eggs, whole-grains, fortified breads and cereals as well as bananas. Although the body builds bones during childhood and adolescence, peak bone mass is not reached until age twenty-five or older. Bones continuously take in and release this. Therefore, adults continue to need a substantial amount.
Bone mass begins to decline at thirty five to forty years of age.
At approximately the same time, the body no longer absorbs this efficiently. Vitamin D and lactose help improve the absorption of it. Helps regulate water balance and blood pressure. For those people, it may elevate their blood pressure. Good sources include organ meats, red meat, poultry, fish, eggs, peas, beans, nuts, dried fruits, green leafy vegetables, enriched pasta and bread, and fortified cereals.