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. 

Quercetin is a flavonoid, a class of plant pigments. Its yellow crystalline pigment is more than just coloring. It is effective in boosting the immune system, reducing inflammation and eliminating pain as well as reducing the risk of cancer, cardiovascular disease, and skin disorders. Supplements and teas have been reported to cause nausea, but the plant based form has no side effects.

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.

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 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.

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.