Fiber goes through your system like an internal car wash, scrubbing out the walls of your intestines and colon and removing bacteria and buildup, reducing your risk of constipation, diabetes, and even cancer. Whole grain breads, cereals, brown rice, beans, legumes, and most fresh fruits and vegetables contain fiber. 

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.

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. 

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 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 B2 (riboflavin) helps your body grow and produce new cells, with the help of the other B Vitamins. Without riboflavin, you would have a host of problems including cracked lips and other mouth problems. You would be highly sensitive to sunlight.

Unlike other vitamins which lose their nutritional value when heated, riboflavin is depleted by light. After 4-6 hours of exposure to light, nearly half the riboflavin content is depleted. 

Cheese, yogurt, ice cream, meats, liver, sweet potatoes and green leaf vegetables are all rich in B2.

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.