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.

Omega-3 fatty acids are a type of unsaturated fat that the body does not produce. It can be acquired by eating fish and certain vegetables, such as brussel sprouts and green beans. It is beneficial to vision and the eyes and also help build brain cells. It can help prevent cardiovascular disease, blood clots, hardened arteries, and heart disease. Additionally, it can reduce inflammation and lower blood pressure.

Potassium works to regulate blood pressure, sodium, and water balance. It helps build muscle and growth in general. Weakness, fatigue, tingling, numbness, abdominal cramping and heart palpitations are just a few signs of a deficiency in potassium. 

Vitamin B1 (thiamin) is one of the eight known B Vitamins. When consumed in a regular diet -  preferably raw, it helps keep your heart and nervous system working properly. Without it you would suffer from diseases of the nervous system, weakness and pain in your arms and legs, heart failure, amnesia, and more.
 
Raw green peas, tomatoes, brussel sprouts, asparagus, lima beans and tuna are the ideal source for B1, although it is found in pork and oysters, cooking them at high temperatures destroys the thiamin.

Vitamin B5 (pantothenic acid) helps your body turn fats and carbohydrates into usable energy, improves agility, prevent acne, and helps your body produce the healthy fats it needs.

Deficiencies in B5 will lead to weakness, numbness, fatigue, and sometimes a burning pain in the feet.

Cauliflower, mushrooms, sunflower seeds, yogurt, calf’s liver, corn, broccoli, squash or eggs supply B5.

Water is essential to every cell in your body. Your tissue and organs require water in order to function properly like a car needs oil. Water lubricates your joints and helps regulate body temperature. It flushes out waste products in your liver and kidney and helps prevent constipation. It also carries nutrients and oxygen to the cells, while also helping dissolve the minerals, making them easier for the body to process. Water is the most abundant chemical compound found on earth and the most vital to life.