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.

There are over 6,000 known Flavonoids, a group of phytonutrients found mostly in the skin or peel of the fruit or vegetable. Proper storage of your fruits and vegetables will preserve the shelf life of the flavonoids, which can also be depleted when heated. 

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. 

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 B3 (niacin) helps your body grow but it specializes in the repair of nerves and skin cells and managing cholesterol levels.

Without niacin you would be mentally confused and likely to suffer from weakness, aggression, dermatitis, insomnia, and possibly death.

Vitamin B6 (pyridoxine) helps your nervous system send messages to and from your brain. B6 also helps your body break down the protein from the foods you eat. 

If you don’t have enough B6 vitamins, you would be likely to suffer from depression, high blood pressure, water retention and more.

Protein foods are high in B6. Mainly meat, nuts, wheat germ, brown rice, beans, peas, bananas, brussel sprouts, halibut, avocado, cantaloupe, tomatoes, roast beef, cottage cheese.