Antioxidants help prevent damage to cells caused by free radicals and oxidation, and are believed to stimulate the immune system. In this way, antioxidants may help prevent the development of some diseases, like cancer and heart disease.
Source: American Dietetic Association Complete Food and Nutrition Guide, 2nd edition. 2002.
John Wiley & Sons, Inc., Hoboken, New Jersey.
Sodium is a mineral that occurs naturally in food. Some of the most basic work your body does depends on sodium: maintaining proper fluid balance, regulating your blood pressure, transmitting nerve impulses and helping your muscles relax, including your heart muscle.
Source: American Dietetic Association Complete Food and Nutrition Guide. Roberta Larson Duyff, MS, RD, CFCS. Published by Chronimed Publishing, Minneapolis, MN. 1996.
Potassium is a mineral contained in every cell in the body. It helps regulate fluid and mineral balance and thereby helps the body normalize blood pressure. Potassium also assists in transmitting nerve impulses and is needed for muscles to contract.
Source: American Dietetic Association Complete Food and Nutrition Guide, 2nd edition. 2002.
John Wiley & Sons, Inc., Hoboken, New Jersey.
Magnesium, a mineral that is a component of our bones, plays a key role in hundreds of enzymes that regulate body functions. Magnesium also helps maintain cells in nerves and muscles, and signals muscles to contract and relax.
Source: American Dietetic Association Complete Food and Nutrition Guide, 2nd edition. 2002.
John Wiley & Sons, Inc., Hoboken, New Jersey.
Calories are a unit of energy. In the world of nutrition and health, the term "calorie" refers to the amount of energy in food and the amount of energy the body uses.
Fiber aids in digestion and may help control body weight and blood sugar levels, which is important for people with diabetes. In addition, fiber may help decrease the risk of heart disease and certain intestinal problems. 
Vitamin A is needed for healthy vision and bones. Vitamin A plays a key role in cell division and is therefore involved in reproduction. It may act as an antioxidant as well.
Calcium is best known for its role in building bones and helping them stay strong. This mineral also helps muscles to contract, nerves to function properly and blood to clot.
Although iron has many biological functions, its main job is to carry oxygen in the hemoglobin of red blood cells. Hemoglobin takes oxygen to your body cells where it's used to produce energy. 
Vitamin B6 helps the body make certain amino acids, which become components of body cells. It also helps convert tryptophan, an amino acid, into niacin and serotonin. In addition, vitamin B6 helps make other important body chemicals, like insulin, hemoglobin and antibodies.
Riboflavin is a B vitamin that helps cells produce energy and converts tryptophan in foods into niacin.