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| functions such as metabolic rate, growth, and reproduction. |
| RDA: 150 micrograms. |
| Where to find it: saltwater fish, shellfish, seaweed, kelp, and iodized salt. |
| Iron |
| What it does: transports oxygen to the cells, produces hemoglobin and red blood cell corpuscles. Too little iron in the system can cause anemia, fatigue, and depression. |
| RDA: 18 milligrams; too much iron can be toxic and increases the risk of heart disease. |
| Where to find it: red meat, liver, pork, poultry, oily fish (especially sardines), shellfish, tofu, legumes, leafy green vegetables, dried apricots, prunes, and molasses. |
| Magnesium |
| What it does: maintains bones; helps produce energy from food; metabolizes vitamins and other minerals; helps regulate body temperature; prevents buildup of calcium and sodium, which can restrict blood flow; and as magnesium oxide (milk of magnesia), works as a laxative. |
| What it may do: because it regulates calcium and sodium, which can interfere with blood flow, magnesium may help protect against high blood pressure and thus reduce the risk of heart attack and stroke; a recent study showed a link between non-insulin-dependent diabetes, and low magnesium levels; another study found that magnesium supplements lowered blood pressure in people with this form of diabetes. |
| RDA: 250 to 350 milligrams; for pregnant and lactating women, 300 to 355 milligrams. |
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