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) 

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.

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. 

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.

Manganese is a strong antioxidant - one of the most important in the body. It helps reduce inflammation, regulates blood sugar, reduces the occurrence of epileptic seizures, reduces the risk of heart disease, rheumatoid arthritis, and other diseases. 

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. 

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.