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.

Chromium lowers glucose levels and enhances the performance of insulin. It is also believed to help with building muscle and weight loss. Broccoli and grape juice are great for providing chromium. Other good sources are potatoes and garlic. Apples, bananas, green beans, whole wheat bread, red wine, oranges, and basil provide trace amounts of chromium. The recommended daily amount of chromium varies by age and gender. Certain medications, such as antacids, may reduce absorption of chromium while others, such as insulin, ibuprofen, and aspirin, may increase chromium absorption. Studies have shown that taking 150 to 250 mcg per day for up to two weeks eliminated symptoms of diabetes. 

Iron helps regulate the body's temperature and is good for improving energy levels and the ability to focus. It is essential for the production of red blood cells, which carry oxygen from the lungs to the rest of the body.

Manganese is a strong antioxidant - one of the most important in the body. It helps reduce inflammation, regulates blood sugar, reduces the occurrence of epileptic seizures, reduces the risk of heart disease, rheumatoid arthritis, and other diseases. 

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. 

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 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 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.

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.

Folate has many functions. Like Vitamin B7, it helps prevent birth defects in babies if consumed during pregnancy. It may also slow the effects of age on the brain. Folic acid helps create red blood cells and repair DNA. It can help prevent Alzheimer's and some forms of cancer.

You can get plenty of folic acid in your diet by eating greens like broccoli and green beans, leafy greens like spinach, papaya, lima beans, asparagus, avocado, and squash. Citrus fruits, strawberries, nuts, seeds, beef liver, eggs and legume also provide folic acid, as does brown rice, wheat germ and fortified grains. Fortified foods contain Folic Acid, the synthesized version of Folate.

Vitamin Bp (choline) is an essential nutrient that can be found in beef liver, eggs, cod fish, chicken, milk, soy lecithin, cauliflower, spinach, wheat germ, kidney beans, grapefruit, brown rice, peanuts, and almonds.
 
Not getting enough Vitamin Bp in your diet can cause neurological disorders, liver disease, and clogging of the arteries.

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.

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.

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.