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. 

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.

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. 

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 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 B1 (thiamin) is one of the eight known B Vitamins. When consumed in a regular diet -  preferably raw, it helps keep your heart and nervous system working properly. Without it you would suffer from diseases of the nervous system, weakness and pain in your arms and legs, heart failure, amnesia, and more.
 
Raw green peas, tomatoes, brussel sprouts, asparagus, lima beans and tuna are the ideal source for B1, although it is found in pork and oysters, cooking them at high temperatures destroys the thiamin.

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.

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. 

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.

Water is essential to every cell in your body. Your tissue and organs require water in order to function properly like a car needs oil. Water lubricates your joints and helps regulate body temperature. It flushes out waste products in your liver and kidney and helps prevent constipation. It also carries nutrients and oxygen to the cells, while also helping dissolve the minerals, making them easier for the body to process. Water is the most abundant chemical compound found on earth and the most vital to life.