CALCIUM

Function: Important for healthy bones and teeth; helps muscles relax and contract; important in nerve functioning, blood clotting, blood pressure regulation and immune system health.

Food sources: Milk and milk products; canned fish with bones (salmon, sardines); fortified tofu and fortified soy milk; greens (broccoli, mustard greens); legumes.

Deficiency: Easy fracturing of the bones, weak and brittle nails, weak teeth, muscle spasms, numbness on face, memory loss and depression.