Carbohydrates or saccharides are a very important part of nutrition. These biomolecules are beneficial for the immune system, fertilization, blood clotting, development, and much more. Monosaccharides and disaccharides (sugars) are Simple Carbohydrates. Oligosaccharides and Polysaccharides (starches) are Complex Carbohydrates. Polysaccharides are the most abundant saccharrides found in food. Complex carbohydrates enhance digestion, among other benefits. Some carbohydrates, such as fructose, raise blood sugar rapidly, while some, such as starches, raise blood sugar slowly. The USDA recommends six one-ounce servings of grain foods each day, of which at least half should be from whole grain sources, for a heathy diet. 

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.

Selenium is a nutrient that helps your body is a variety of ways. It is important for fighting free radicals and infections, repairing DNA, thyroid gland function and metabolism. It is critical to fertility and reproduction, and is suggested to reduce the chance of a miscarriage. 

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 C (absorbic acid) is found in many natural fruits and vegetables such as green leaf vegetables, broccoli, green peppers, carrots, bean sprouts, tomatoes, mango, papayas, strawberries, lemons, limes, and other citrus fruits.
 
Your body requires Vitamin C in order to produce collagen, which is found in your skin, bones, cartilage, ligaments, tendons, and blood vessels. It also serves as a detoxifier to reduce toxic chemicals from your body. Without Vitamin C, people are susceptible to many diseases from the common cold to scurvy, which will result in death if it is not treated. Eating fruits and vegetables helps your body grow and repair and even prevents signs of aging by helping to keep skin firm. 

Like Vitamin A, Vitamin E (tocopherol) helps protect the body from damaging free radicals, which ultimately helps prevent or delay cardiovascular disease and cancer. It also helps repair your DNA and improve your immune system.  
 
Vitamin E is found in corn oil, soybean oil, wheat germ oil, sunflower and safflower oils, margarine and dressings. It is also found in tomatoes, sweet potatoes, mangoes, broccoli, papayas, avocados, almonds, asparagus, nuts, peanuts, olives, seeds, spinach, kale and soybeans.

Zinc is good for reducing inflammation, boosting the immune system, and facilitating healing. It can help treat or prevent acne and enables quicker recovery from the common cold. It can reduce the symptoms of diarrhea and help prevent or slow age-related diseases such as macular degeneration. Topically, it is used in ointments to treat diaper rash and sunburn. Too much zinc, however, can lead to a deficiency in copper, which could result in neurological issues.