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.

Citric acid in its natural form aids mineral absorption in the body and can protect against kidney stones. When mixed with honey, it can be used topically as a scrub to treat acne, remove dead skin cells, and minimize scarring. When mixed with water or honey and ginger, it can offer relief from a sore throat. Citric acid is antioxidant and helps prevent the growth of tumors.

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. 

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. 

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.

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.

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 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.

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 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.