Calcium is essential for strong bones and muscles and a healthy heart and nerves. It is found in diary products (milk, yogurt, cheese, etc.), broccoli, kale, soft-boned fish such as sardines or salmon, and calcium-fortified foods and beverages. Note: The body requires Vitamin D in order to absorb calcium. Calcium deficiencies could result in low bone mass which leads to weak bones and osteoporosis. Children deficient in calcium may not reach full height. Calcium supplements or ingesting excessive amounts of calcium may pose risks such as heart attack or prostate cancer.

Copper works with iron to help the body form red blood cells. It is essential for healthy bones, blood vessels, and nerves and also helps strengthen the immune system.

Magnesium is a chemical element, essential for life. It is the fourth most abundant mineral in the human body, mostly in the bones, heart, muscles, and liver. Certain medications such as antibiotics, allergy medicine, and diuretics interfere with magnesium absorption. People deficient in magnesium can suffer from hypertension, osteoporosis, diabetes, metabolic syndrome, heart disease, or even alcoholism.

Phosphorus is essential for producing DNA and RNA. It manages how your body stores and uses energy, filters waste from the kidneys, and helps grow, maintain, and repair tissue and cells. It also strengthens bones and teeth, regulates the heartbeat, and reduce muscle pain. 

Silicon helps with a wide range of conditions. It helps maintain healthy bones, joints, hair, nails, and skin and is also good for treating digestive disorders, healing sprains and curing insomnia. Silicon can help with more serious conditions such as atherosclerosis, tuberculosis, Alzheimer's, and heart disease. It is the second most abundant elements in nature, oxygen being the first.

Vitamin A (retinol) is essential for good eyesight and extremely helpful in preserving our skin, joints, eyes and internal organs. If there really was a Fountain of Youth, retinol would be one of the key ingredients and it would probably be reddish-orange due to the beta-Carotene. The body converts the red-orange pigment into Vitamin A. It also supports the immune system, bone metabolism, and development of embryos in reproduction. It is an antioxidant vitamin, which destroys free radicals in our body. Free radicals are produced by the body when we smoke, don’t eat a proper diet, or are exposed to stress or pollution. They are also suspected of contributing to cancer and cardiovascular disease. Pregnant women who are deficient in Vitamin A are more likely to have premature birth or very low birth weight. Women who have high levels of Vitamin A have a lower risk for breast cancer.

Vitamin A is made by your body when you eat carrots and other yellow and orange fruits and vegetables which contain beta-carotene, such as sweet potatoes, pumpkin, cantaloupe, papaya, peas, butternut squash, mango, and dried apricots. It is also found in spinach, kale, collard greens, broccoli, tomato juice, peppers, watercress and full fat dairy products (butter, milk, eggs, cheddar cheese). Interestingly enough, these are ready to eat raw and cooking them causes the loss of some of the vitamins. Liver, beef, chicken, turkey, and fish are also high in Vitamin A content. 

Vitamin D helps keep your bones healthy by helping your body absorb the calcium in your diet. It helps prevent rickets in children. 
 
Fish and egg yolks are two of the few natural foods containing Vitamin D, however eating these is not enough. In order for the body to use the vitamin, it requires the help of the sun. The sun turns chemicals in your skin into Vitamin D3, which is carried to your liver and kidneys, where it is transformed into active Vitamin D. 

Vitamin K (naphthoquinoids) is produced by the body and is responsible for blood clotting. After you’ve been cut, it works to stop you from losing too much blood. Taking antibiotics can cause deficiencies in Vitamin K but you can rely on green leaf vegetables to replenish your supply.