Biotin, also known as vitamin H, but is more commonly called Biotin. It is a vitamin which is B-complex in nature and is water soluble. Biotin helps in transferring carbon dioxide along with helping in various metabolic reactions. A steady blood sugar level can also be maintained by the help of biotin. Hair and nails are strengthened by the consumption of biotin. Therefore, a lot of hair and cosmetic products use biotin as one of its ingredients. The body’s daily requirement of vitamin B7 is produced by the intestinal bacteria. This therefore reduces the chances of vitamin B7 deficiency. There a large number of foods that contain biotin in large quantities. Swiss chard, tomatoes, liver,eggs, almonds, cumcuber, cauliflower, legume, soybeans, raspberries, carrots are some of those foods.

Calcium, is a supple gray alkaline earth metal, which is the fifth most abundant element by mass in the Earth's crust. Calcium is also at the fifth most profuse dissolved ion in seawater by both molarities and mass. Calcium is a significant nutrient that we require in our bodies. It has many imperative functions. It helps getting strong teeth and bones and is involved in muscle contractions and blood clotting, The calcium is mainly stored in our teeth and bones. Low calcium level may lead to the bone fractures and in some cases porous bones or osteoporosis, generally in old age. The intake of calcium can drop down the high blood pressure, maintain your heart functions, avert gum disease, prevent colon and rectum cancer, and help blood to clot.

Chromium.

Copper is a naturally occurring mineral in foods like shell fish, vegetables, avocado fruits, legumes, grains, nuts, and beef. As copper originates from the earth's crust, the surface water and ground water contains small traces of copper. Copper is implicated in many biochemical reactions within the human cells.

Folate belongs to the B complex group, which is vital for metabolic processes in the body. It decreases levels of amino acid homocysteine in the body, ensuring protection against heart ailments. It also reduces the risk of neural tube and other birth defects like cleft lip and palate, and various congenital heart defects. It provides protection against different forms of cancer and heart disease. It is beneficial in treatment of megaloblastic anemia. It also works as a coenzyme in transfer of formyl and hydroxymethyl groups in various biological systems, and in carbon metabolism. It assists the body in getting rid of homocysteine, a blood toxin affecting heart muscle and making cholesterol deposit in heart muscle. It also prevents stroke and heart attack.

Iodine, a necessary element used by the body to make the thyroid hormones thyroxine and triiodothyronine. These Thyroid hormones are needed to maintain a healthy metabolic rate and cellular metabolism.

Iron is one of the most commonly available chemical elements which are used in the form of metal. When in the presence of oxygen and moisture, iron gets oxidized very easily. Therefore it is never available on the surface of earth. Iron is a metal whose properties can be changed by mixing it with the various other metals. Humans need iron as a daily dietary substance. There are a number of supplements available in market which provides the daily required dose of iron. But the best way to consume iron is by eating the food that is rich in iron. Fish, poultry, beans, lentils, leafy vegetables are some of food items that are a good source of iron. Although, research shows that it is easier to digest the iron found in meat and meat products than the vegetables.

Magnesium is the chemical element found in the periodic table with the atomic number 12. This alkaline earth metal is one of ten most common elements in the known universe and also very prominently present in the human body. It manipulates polyphosphate compounds, most prominently the DNA, RNA and the ATP. Numerous enzymes rely on magnesium ions to function properly. Most common application of magnesium in medicine may be the addition to antacids and laxatives. This metal is not found as a free element naturally on Earth, generally the metal is obtained through electrolysis of magnesium salts. The most common deficiency in the United States with staggering two thirds of the population is the magnesium deficiency. Magnesium can be obtained through vegetables, tea, cocoa, cereals, coffee, nuts and spices.

Niacin, also called Vitamin B3, is a water-soluble vitamin needed for the conversion of food into energy so that it may be used by the body. Niacin also helps metabolize protein, sugar and fat.

Pantothenic Acid is widely used for its effective use to treat acne. It is also used to relieve pain caused by rheumatoid arthritis and to relieve morning stiffness. Deficiency of Pantothenic acid is rare but can cause nausea, fatigue, headache and skin abnormalities. It plays a key role in the metabolism of carbohydrates and fats to release energy. It is also vital in antibody formation which helps in building immune system and preventing infections.

Phosphate (Phosphorus) is perhaps one of the most important mineral, which in form of phosphate as an intercellular anion serves a multitude of functions. Not only are phosphates essential for the utilization of most vitamins belonging to the B complex, but they are vital for energy storage and the overall metabolism. But that is not all, phosphate is essential for healthy bones and teeth, calcium with phosphorus are required for them and soft tissues as well. But also body fluids require phosphates for excretion of hydrogen ions through the kidneys. Somewhere around one per cent of the body weight should be phosphorus in some form, therefore it is vital to supply your body with sufficient phosphates through milk, cheese, nuts, peanut butter, peas and other sources, including supplements.

Potassium- Potassium is one of the essential minerals required for proper physiological functioning of the body. It plays an important role in the regulation of heart muscles. It helps to convert glucose to glycogen. Glycogen is essential for muscle formation. Potassium also helps to propagate nerve impulses by exchanging ion within cells and also helps in muscle contractions. It helps in balancing blood pressure. It controls the proper functioning of kidney. An average adult needs 3-5 gm of potassium daily. Due to deficiency of potassium, body observes tiredness. Other deficiency symptoms are weakness of muscles, low blood pressure, vomiting, poor kidney functions and Heart arrhythmias. Severe potassium shortages quickly direct to electrolyte disproportion which involves malfunctioning of nerves, kidney and heart.

Riboflavin, an easily absorbed micronutrient, is also known by the name of Vitamin B2. It plays a key role in maintaining the health of animals as well as humans. A wide variety if cellular processes require this vitamin. It plays a key role in energy metabolism, just like other B vitamins. It is the kind of micronutrient which required for the metabolism of proteins, carbohydrates, fats and ketone bodies. There are a lot of food products that are a good source of Vitamin B2. Matured soybeans, yeast, mushroom, livers, kidneys, leafy vegetables, milk, cheese, almonds are such products that are rich in this vitamin. But riboflavin does get destroyed if exposed to light. Riboflavin is a non toxic vitamin. Hence, there is no harm in taking it orally.

Sodium is the element that has the atomic number 11 in the periodic table and is commonly known as the main component in the table salt, together with chloride. Interestingly enough, it is probably the one dietary component which does require limitation rather than supplementation, since that average daily nutritional requirement is around half a gram per day. This most popular food seasoning, salt, is providing the most common source of sodium and chloride in human diets, but is generally overused and may cause health problems, such as high blood pressure, if consumed overly generously. The suggested dose of table salt, or rather the upper limit portion, would be somewhat less than 6 gram per day, according to the Dietary Guidelines for Americans, referenced by FDA. In the UK this limit is set at four grams per day.

Thiamine, also called Vitamin B1 or Thiamin, is needed to help the body utilize energy from proteins, fats and carbohydrates. Thiamine is commonly found in breads and cereals. Thiamine is water-soluble and is concentrated in muscle tissue as it passes thru the body.

Vitamin A is the second Vitamin that was discovered, after Vitamin B. It can be found in several forms, whereby the primary source is the natural retinol derived from animal food sources. Chemically related compounds are called retinoids and are used primarily in medicine and as dietary supplements beta-carotenes. While carotene forms stemming from dietary sources are not toxic, intake of synthetic and natural retinoid forms should be strictly limited. Vitamin A is found naturally in beef, pork, chicken, turkey and fish livers; in the sweet potato, carrot, broccoli leaf, butter, spinach, pumpkin, eggs, papaya, mango, peas, winter squash, apricot, cantaloupe melon and leafy vegetables. Vitamin A is necessary for normal reproductive capabilities, membranes, tissues, skin, eyes, normal tooth and bone development and much more.

Vitamin B12 is required for the normal functioning and development of the nervous system, blood cells and brain. It’s a water soluble vitamin which is used to elevate mood, improve energy levels and concentration, to boost immune system and in sleeping disorders. Severe deficiency of Vitamin B12 can lead to pernicious anemia. It is also used for lowering high homocysteine levels which may contribute to heart disease, asthma, AIDS, to prevent cervical and other cancers, memory loss, osteoporosis, allergies and skin infections. It also helps to prevent atherosclerosis, multiple sclerosis, and kidney and gum disease. Vitamin B12 is added in almost all multi-vitamin B complex supplements. Deficiency of Vitamin B12 in infants can lead to megaloblastic anemia, delayed developments and movement disorders. Studies have proved that when used in combination with folic acid, it can prevent heart diseases.

Vitamin B6, which active form pyridoxal phosphate or otherwise known as PLP and pyridoxal-5’-phosphate, is a prosthetic group of tightly bound cofactors responsible for many reactions within the amino acid metabolism and the manipulation of the enzymatic reaction behind the release of glucose from glycogen. Vitamin B6 generally comprises three organic compounds, pyridoxine, pyridoxal and pyridoxamine, all of them heterocyclic organic compounds that are converted in the human body to the active pyridoxal phosphate form. There are three reactions attributed to PLP, namely transamination, alpha elimination and beta elimination. Over one hundred and forty enzyme activities depend on pyridoxal phosphate, neurotransmitter and histamine synthesis, synthesis and function of hemoglobin, and gene expression. As a cofactor, PLP is active in amino acid metabolism, glucogenesis and lipid metabolism.

Vitamin C- Perhaps the most popular vitamin, L-ascorbic acid is viewed as an essential nutrient and is required to synthesize collagen in humans. The L-enantiomer of ascorbic acid, or Vitamin C for short, is the famous ingredient of oranges and other citrus fruits. It has been said that a glass of pure squeezed orange juice provides the daily requirement of Vitamin C. While the antioxidant function is deemed important, other biosynthetic functions are of vital significance. It provides an electron for eight different enzymes, besides the aforementioned synthesis of collagen; it aids the synthesis of carnitine and neurotransmitters, synthesis and catabolism of tyrosine and the metabolism of microsome. The additional function as a reducing agent, keeping iron and copper at bay is an additional trait.

Vitamin D- The fast soluble vitamin D is perhaps the most underrated nutrient that is produced when sunlight touches the skin. But it is extremely vital for bone health, as without it the body cannot absorb the calcium that you may provide it in the form of supplements. With the advent of beauty products with high sun protection factor, this nutrient is becoming less available to our bodies. Even weaker sunscreens with just SPF-8 prevent the body considerably from producing vitamin D. Diseases such as arthritis, diabetes, certain cancers, multiple sclerosis, and even schizophrenia may stem from deficiency of this vitamin. You can provide vitamin D to your body through supplements and foods like mushrooms, tuna, eggs, dark green leafy vegetables, salmon, sardines, mackerel, fortified dairy products and cereals, yoghurt, and milk.

Vitamin E is a fat-soluble vitamin and is an antioxidant. Vitamin E helps to gradually break down blood clots in the circulatory system and helps prevent more from forming. Involved in red blood cell formation.

Zinc is a metallic chemical element and an essential trace element, whereby only two to four grams of Zinc are found in the human body. There are several biological roles that Zinc plays in humans, including the metabolism of RNA and DNA, gene expression and the regulation of apoptosis. It is deemed vital for proper brain activity and essential in the learning process. It is also critical for the central nervous system, but is also found in muscle, bones, liver, kidneys, eyes and most prominently in the prostate. It is supplied to the body by the ingestion of red meats, particularly beef and lamb, but can also be found in seeds, including sesame and mustard, wheat, beans, whole grains, sunflower seeds and nuts, including almonds.