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) 

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. 

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. 

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.

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.

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. 

Zinc is good for reducing inflammation, boosting the immune system, and facilitating healing. It can help treat or prevent acne and enables quicker recovery from the common cold. It can reduce the symptoms of diarrhea and help prevent or slow age-related diseases such as macular degeneration. Topically, it is used in ointments to treat diaper rash and sunburn. Too much zinc, however, can lead to a deficiency in copper, which could result in neurological issues.