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, a mineral vital to the human body, Calcium is necessary for many bodily functions, such as muscle contraction, and proper heart function.

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.

Iron is vital in human nutrition as the adult human body contains 3-4 grams of iron. Haem-iron and non-haem iron are the two types of iron. Foods rich in haem-iron include meat, liver, fish, and poultry. Foods that are high in non-haem iron are those of vegetable origin, like green leafy vegetables, cereals, legumes, oilseeds, nuts, dry fruits and jiggery. Iron is vital for numerous body functions, including hemoglobin formation, brain development and function, muscle activity, regulation of body temperature and catecholamine. Deficiency of iron affects immune system, reduces the number of T-cells and production of antibodies. Iron is also necessary for binding oxygen to body cells as its main function is oxygen transport and cell respiration. It works as an anti-cancer agent. Iron increases energy level of the body, improving physical performance. It prevents insomnia.

Magnesium is another mineral which is deemed essential for all biological life. As an essential part of basic nucleic acid, magnesium ions, together with phosphate ions, are also required for over 300 catalytic reactions of enzymes. Any enzymes synthesizing or utilizing adenosine triphosphate require a magnesium ion. Incredulously enough, magnesium deficiency is the most widespread deficiency, affecting a third of the population in the United States only, with third world countries surpassing the count easily. Being also essential, together with calcium and phosphorus, in the skeletal structure, magnesium deficiency is viewed as a main factor in ailments such as osteoporosis. Naturally available through cereals, green leafy vegetables, nuts, spices, tea, cocoa and coffee, magnesium is available as a supplement in magnesium oxide and magnesium citrate form, whereby the latter is viewed as more bioavailable.

Molybdenum is essential in regulating pH balance in the body, enhancing the body’s ability to burn fat. Very small amounts are needed. Molybdenum is necessary for the proper function of certain enzyme-dependent processes, including the metabolism of iron. Molybdenum also promotes normal cell function and helps in the activation of certain enzymes, it is a key component of the metabolic enzyme xanthine oxidase. Molybdenum is found in the liver, bones and kidneys. It supports bone growth and teeth strength. A deficiency may cause impotence in older men. High intakes of sulfur and diets high in refined and processed foods may decrease molybdenum levels.There is no recommended dietary allowance for molybdenum.

Niacin, also called Vitamin B3, exists in two main forms, niacin and niacinamide. The niacin form produces a flushing and itching of the skin when taken at higher dosages and this feeling is only temporary.

Nickel- If you consider going back to Chemistry class, you may remember the chemical element Nickel. It has a chemical symbol of Ni and 28 is its atomic number.  If its physical property is going to be discussed, it looks like some sort of rock with a silver color. During ancient times, Nickel was always being confused with silver or metal – but take note that Nickel is very different from these two elements. Magnets are made up of Nickel. The things that you normally see in the industry are made up of Nickel – guitar strings, alloys, batteries and even coins. It is a great thing that Nickel had been discovered 3500 years ago – without it, can you even imagine what life would be?

Pantothenic Acid is actually a part of the Vitamin B complex, namely Vitamin B5 and is deemed an essential nutrient. It has a critical function in the synthesis and metabolism of core nutrients, such as fats, proteins and carbohydrates, and it forms the coenzyme – A, also called CoA, most notable for the role in oxidation and synthesis of fatty acids and pyruvate. The Greek origin of the name Pantothenic Acid already states that this Vitamin is found nearly everywhere, with prominent amounts in eggs, meat, legumes and whole grain cereals. In health and fitness circles the dietary supplement is very popular for its energy producing role, but also for the ATP process and for the maintenance of cholesterol and triglycerides levels in the body.

Phosphate (Phosphorus) is essential for normal heart and kidney functionin. It speeds up the healing of broken bones and other injuries and functions to metabolize fats and starches for energy, as well as being necessary for correct nerve impulses and for niacin assimilation. Phosphorus is needed for the growth, maintenance, and repair of all tissues and cells, and for the production of the genetic building blocks, DNA and RNA. Phosphorus is also needed to balance and metabolize other vitamins and minerals, including vitamin D, calcium, iodine, magnesium, and zinc. It is also important for forming cell membranes, the specialised layers that enclose body cells. It is a principal mineral of bones and teeth.

Riboflavin, also called Vitamin B2, is naturally manufactured by the body. Riboflavin is needed for the proper use of oxygen and amino acids, carbohydrates and fatty acids. Riboflavin is also utilized by Vitamin B6 in the body and is used to manufacture niacin. Riboflavin is especially needed when eating large amounts of protein.

Selenium , an essential mineral that is toxic at high dosages. Selenium plays an important function in the antioxidant enzymes that protect cells against free radicals. Selenium also promotes proper thyroid hormone metabolism.

Thiamine is a water-soluble vitamin with no known toxic effects if taken with other members of the vitamin B complex. Thiamine is essential to a strong appetite and to enable the body to use sugars and other carbohydrates.

Vitamin B6, also known as Pyridoxine, Vitamin B6 is an essential vitamin to aid in the formation of healthy red blood cells and supports more vital bodily functions than any other vitamin. A water-soluble vitamin, Vitamin B6 is needed to release energy from the food we eat. Vitamin B6 cannot be stored in the body, so it must be obtained daily from either food or supplements. Vitamin B6’s role as a coenzyme involved in the metabolism of carbohydrates, fats, and proteins is what makes it important for dieters. Vitamin B6 is also responsible for the manufacture of hormones, red blood cells, neurotransmitters, enzymes, and prostaglandins. Vitamin B6 is required for the production of seratonin, a brain neurotransmitter that controls mood, appetite, sleep patterns, and sensitivity to pain. For weight loss, dieters should include vitamin B6 to increase their metabolism while rounding out a healthy diet.

Zinc is an essential mineral that is used in many healing processes to speed up the healing process in instance that include sunburned skin, diaper rash and helps prevent premature aging of the skin.