Zinc

What it does:
Zinc is integral to almost every cell of the human body, from keeping the immune system healthy to regulating testosterone.

How much you need:
The recommended dietary intake for men is 11 mg/day, for women 8 mg/day.

Food Sources of zinc:
Oysters, cooked beef tenderloin, turkey, chickpeas, roast chicken leg, pumpkin seeds, cooked pork tenderloin, plain low-fat yogurt, wheat germ, tofu, dry roasted cashews and Swiss cheese.