B Vitamins are essential for healthy living and they can be found in many fruits, vegetables, meats, grains and dairy products. Turkey, liver, tuna, bananas, potatoes, lentils, beans, molasses, chili peppers and nutritional yeasts are good sources for Vitamin B.
 
It is interesting to note that B vitamins reduce the risk of certain lethal forms of cancer, but only when consumed in food. It has been found that the man-made vitamin tablets do not have the same benefits.
 
There are 8 known B Vitamins, each distinct from the others, yet often found in the same foods. 

Vitamin B1 (thiamin) 
Vitamin B2 (riboflavin) 
Vitamin B3 (niacin) 
Vitamin B5 (pantothenic acid) 
Vitamin B6 (pyridoxine) 
Vitamin B12 (cobalamin)
Vitamin B7 (biotin) 
Vitamin B9 (folic acid) 

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. 

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.

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. 

Folic acid helps the body prevent changes to the DNA that could cause cancer. It helps create and maintain new cells and can treat certain forms of anemia. It reduces the risk of high blood pressure and for pregnant women, it can reduce the chance of birth defects.

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.

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.

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. 

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 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. 

Vitamin K (naphthoquinoids) is produced by the body and is responsible for blood clotting. After you’ve been cut, it works to stop you from losing too much blood. Taking antibiotics can cause deficiencies in Vitamin K but you can rely on green leaf vegetables to replenish your supply.