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| vegetables, fortified breakfast cereals, almonds, and whole-wheat bread. Calcium is best absorbed when taken along with magnesium. |
| Chromium |
| What it does: works with insulin to metabolize sugar, helping to maintain stable glucose levels. |
| What it may do: help prevent heart disease and stroke by raising levels of HDL cholesterol. |
| RDA: none established; experts estimate 50 to 200 micrograms. |
| Where to find it: meat, seafood, legumes, whole-grain cereal, nuts, brewer's yeast, and grape juice. |
| Copper |
| What it does: maintains enzyme and immune systems; helps keep bones, nerves, and blood vessels healthy; plays an essential role in red blood cell formation. |
| What it may do: help treat arthritisrecent studies show that the old folk remedy for arthritis, copper bracelets, actually may help relieve stiffness and pain. Researchers have also found that copper in combination with anti-inflammatory drugs reduces arthritis symptoms. Copper may also help dissolve blood clots, which are considered a cause of heart disease. |
| RDA: 2 milligrams. |
| Where to find it: red meat, liver, oysters and other shellfish, wheat germ, whole-grain cereals, nuts and seeds, prunes, and olive oil. |
| Iodine |
| What it does: maintains function of thyroid gland and thyroid hormones, which regulate more than one hundred enzyme systems involved in essential |
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