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 B12 (cobalamin) helps break down and use the fuel from the foods you eat, helps your brain and spinal cord function properly and helps your body produce blood.

Deficiency of B12 results in memory loss, anemia, mania, psychosis, and even paralysis. Unlike the other B Vitamins,

B12 cannot be found in plants. Only meat, fish, eggs or dairy products contain B12.

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 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 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.