Helps the body release energy from protein, fat, and carbohydrates during metabolism. Lean meats, poultry, fish and seafood, peanuts, enriched breads and cereals. Lean meats, fish, beans, legumes, whole grains, bananas, plantains, fortified cereals. Skim milk, low-fat dairy products, lean meats, poultry, eggs, salmon and other fish, and shellfish. Citrus fruits, strawberries, mangoes, papayas, peaches, asparagus, brussels sprouts, sweet red peppers, sweet potatoes, tomatoes, broccoli, spinach, melons.
Helps build strong teeth and bones by aiding in the absorption of calcium.
Skim milk, cheese, low-fat dairy products, fish, seafood, tofu, spinach, broccoli, turnip greens. Oysters and other shellfish, liver, lentils, black-eyed peas, lima beans, nuts, seeds, mushrooms, sweet potatoes, potatoes, dried prunes, whole grains. Functions primarily as a carrier of oxygen in the body, both in hemoglobin in the blood and in myoglobin in the muscles. Lean meats, poultry, fish, spinach, lima beans, dried apricots, enriched breads and cereals, beans, pumpkin seeds, pine nuts. Lean meats, poultry, fish and seafood, skim milk and low-fat dairy products, peas, nuts, seeds, beans, whole grains.