It's not only required for strong bones and teeth, but it is also vital for muscle contraction and energy metabolism. Research shows that a lack of calcium can also trigger the release of calcitrol, a hormone that causes you to store fat.

Best sources
Cheese, almonds, sesame seeds, sardines, yoghurt

This is an essential trace mineral that has been shown to boost the immune system, fight cancer and prevent heart disease. It can also maintain your mood, prevent depression and impede free radical damage from weight training.

Best sources
Fresh tuna, sunflower seeds, wholemeal bread, brazil nuts

It is essential to get omega 3 fatty acids from our diet, because the body can't make them. Men who eat these fats have an improved blood flow and healthier hearts. The fats also suppress hunger, helping you to lose weight.

Best sources
Brazil nuts, flaxseed oil, salmon, mackerel, walnuts

This plays an important role in converting carbohydrates, fats and proteins into energy. It also helps keep hair and skin looking healthy and prevents your hair from turning grey (for a while, anyway).

Best sources
Peanut butter, oats, egg yolks, hazelnuts, almonds

This helps the body absorb calcium and phosphorus. Calcium is essential for muscle contractions, while phosphorus is involved in the synthesis of ATP, the useable form of energy in the body.

Best sources
Oily fish, olive oil, eggs, yoghurt, sunflower seeds

Iron forms part of haemoglobin, the pigment that transports oxygen from the lungs to the muscles. It's also essential for maintaining high energy levels, and it helps keep your immune system strong.

Best sources
Dried apricots, sardines, bran cereals, venison

This powerful antioxidant helps metabolise carbs for fuel and protects the body from exercise-induced oxidative stress. It also helps the body absorb iron and protects against energy-sapping infections.

Best sources
Green peppers, broccoli, blackcurrants, citrus fruits

Vitamin B12 plays a part in forming red blood cells and converting food into energy. It also ensures that the brain and muscles communicate efficiently, which affects muscle growth and co-ordination.

Best sources
Eggs, marmite, meat, milk, offal

As the third most abundant trace mineral in the body, copper helps protect the cardiovascular, nervous and skeletal system. It also strengthens the tendons needed to lift weights.

Best sources
Peanuts, sardines in tomato sauce, crab, sunflower seeds

Found in the muscles, soft tissues and body fluids, magnesium plays a vital part in muscle contraction and helps to boost your energy levels. It can also reduce fatigue and muscle cramps.

Best sources
Green leafy veg, garlic, seeds, nuts, bran

Also known as vitamin B2, riboflavin aids the breakdown of protein, carbohydrates and fat, which are transformed into energy, and also supports the antioxidants in the body.

Best sources
Cornflakes, spinach, eggs, Marmite, chicken

Zinc enables your body to produce muscle-building testosterone. It also promotes recovery from exercise, boosts fertility and increases your number of infection-fighting T-cells.

Best sources
Red meat, eggs, pulses, pumpkin seeds, cheese