Calcium, Needed for strong bones. Found in dairy products. Not eating enough over a long period of time may lead to osteoporosis., Protein, Made up of amino acids. Is found in meats, dairy products, beans, nuts, and fish. Needed for building and maintaining muscles., Zinc, Needed for a healthy immune system. Is found in shellfish, red meat, beans, and whole grains., Fiber, Helps with digestion. Is found in fruits, vegetables, and whole grains. Can reduce your risk of cancer and diabetes., Vitamin C, Is an antioxidant. Can help your body against cancer. Found in citrus fruits, strawberries, and spinach. Helps your body absorb iron., Potassium, Is an electrolyte. Is found in bananas and potatoes. Needed for normal heart function., Iron, Helps carry oxygen in the blood. Found in steak, liver, and fortified cereal. Not eating enough may cause anemia., Dietary Fat, Helps the body make hormones and absorb certain vitamins. Is found in oils and nuts. Not eating enough may cause dry skin, coldness, or hairloss., Folic Acid, Found in prenatal vitamins because it can help prevent certain birth defects. Helps the body make DNA. Found naturally as folate in dark leafy green vegetables., Vitamin B12, Needed to keep nerve and blood cells healthy. Is only found naturally in animal food products. Vegans may not get enough in their diets. , Vitamin D, Helps the body absorb calcium. Is found in fatty fish and dairy products. Is the only vitamin made in the body with help from the sun., Carbohydrates, Is used for energy by the muscles and brain. Is found in grains, such as bread and pasta or naturally in fruits..

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