These include: 

Vitamin B provides an excellent source of B vitamins to support normal energy yielding metabolism and the reduction of tiredness and fatigue.

Vitamin C is also known as ascorbic acid and has several important functions.

For example:

A lack of vitamin C can lead to scurvy.

Vitamin D  is a fat-soluble vitamin that is naturally present in very few foods, added to others, and available as a dietary supplement. It is also produced endogenously when ultraviolet rays from sunlight strike the skin and trigger vitamin D synthesis. Vitamin D obtained from sun exposure, food, and supplements is biologically inert and must undergo two hydroxylations in the body for activation.

Vitamin E is found naturally in some foods, added to others, and available as a dietary supplement. Vitamin E is the collective name for a group of fat-soluble compounds with distinctive antioxidant activities.

Naturally occurring vitamin E exists in eight chemical forms alpha-, beta-, gamma-, and delta-tocopherol and alpha-, beta-, gamma-, and delta-tocotrienol that have varying levels of biological activity. Alpha- (or α-) tocopherol is the only form that is recognized to meet human requirements.

Vitamin K  has several important functions. For example, it's needed for blood clotting, which means it helps wounds to heal properly. There's some evidence that vitamin K is also needed to help keep bones healthy.

Vitamin K is found in:

Small amounts can also be found in meat and dairy foods.

Minerals - Are also known as micronutrients because, like vitamins, they are only needed in very small amounts in the body. They are found in the earth and in the sea. They are necessary for many processes in the body.

Calcium - Builds strong bones and teeth , essential for blood clotting and it helps muscles and nerves to work. Activates certain enzymes which require vitamin D for absorption.

Sodium - Maintains body build balance and blood pressure: excess is linked to high blood pressure: acids muscle contraction and nerve transmission.

Iron - Needed by all the cells, it is needed to form haemoglobin in red blood cells and myoglobin in muscles, to be absorbed by body relative to need; vitamin C increases absorption of iron.

This is a video explaining the 6 essential nutrients:
https://www.youtube.com/watch?v=CiOBhgxdhYo

Found in fruits and dairy products,  simple carbohydrates are more easily digested by the body. The body breaks down simple carbs to be used for energy, which is used up very quickly. They are also often found in processed, refined foods such as white sugar, pastas, and white bread. 

Another type of carb, called complex carbohydrates, take longer for the body to digest and are most commonly found in vegetables (cellulose), whole grain breads and pasta, brown rice, and legumes. Foods with unrefined grains, such as brown rice, retain complex carbs, unlike refined grains, such as white rice. This is because the refining process removes some of the grain’s fiber and nutrients. Eating a serving of whole grain cereal such as oatmeal will fill you up and give you longer lasting energy than a bowl of sugary cereal due to the way the body processes and uses the carbohydrates.

Fats - it comes from animal and dairy products. These are called saturated fats and are solid at room temperature. For example butter, margarine and fat on meat, and they can contribute to heart disease. Plants fats are usually liquid at room temperature, for example olive and sunflower oils. Tjey are known as unsaturated fats.
Saturated fats are found in animal products, such as whole milk and meats. They are also found in some plant products, such as coconut and palm oils. These kind of fats should be a limited part of your family's diet. Eating too many foods with a lot of saturated fat can lead to high levels of LDL cholesterol, sometimes called "bad" cholesterol.
Unsaturated fats, such as fish and most vegetable oils, are healthier sources of fat, but still have a lot of calories. They can be divided into polyunsaturated fats and monounsaturated fats. And both can actually lower LDL cholesterol. Polyunsaturated fats are an important source of omega-3 fatty acids, You can get them in certain types of fish, nuts, oils, seeds, and dark leafy greens.
Fat-free means no more than 0.5 grams of fat per serving.

Low-fat means no more than 3 grams of fat per serving.

Reduced-fat means the item contains 25% less fat per serving than the regular version.

Light or lite means the item contains 50% less fat per serving than the regular version.
Vitamins and minerals - vitamins are essential to life and they cannot be made by the body.  There are two types of vitamins: water - soluble and fat - soluble. Water-soluble vitamins; water-soluble and fat-soluble.
Water-soluble vitamins are the B vitamins and C vitamins. They cannot be stored in the body, so we must have a daily intake of foods containing vitamins.
Fat-soluble vitamins are A,D,E and K. They dissolve in fat in the body, which is why we need to consume fat in our diet. They are stored in the body in the liver.
Minerals - Minerals are also known as micronutrients because , like vitamins, they are only needed in very small amounts in the body. They are found in the earth and in the sea. They are necessary for many processes in the body.
Calcium builds strong bones and hard teeth; it is essential for blood clotting and it helps muscles and nerves to work. We can find them in milk, cheese, bread, flour, nuts and green vegetables.
Sodium maintains body fluid balance and blood pressure. Excess is linked to high blood pressure. We can find sodium in naturally egs, meat, vegetables, milk.
Iron is needed by all cells. Meat, bread, flour, potateos and vegetables contains Iron.

Proteins
 An important building block of bones, muscles, cartilage, skin, and blood.
Sources of proteins
Greek Yogurt

Cottage Cheese
Eggs

Milk

Steak 

Ground Beef 

Fats and oils
This provides energy. There are two types of fats, saturated and unsaturated. Examples of saturated fats are animal fat products such as cream, cheese, butter, other whole milk dairy products and fatty meats. Examples of unsaturated fats are vegetable oil, sunflower oil and olive oil etc

Vitamin A
Helps your immune system work to fight off against infections 

Helps your vision in dim light 

Keeps your skin healthy
Where is it found?
In cheese, eggs, milk and yoghurt

Vitamin B
Helps keep the body's nerve and blood cells healthy and helps make DNA
Where is it found?
Found naturally in animal products such as fish, poultry, meat, eggs, or dairy.  It is also found in breakfast cereals and enriched soy or rice milk
Vitamin C
It helps to protect cells and keeps them healthy and helps wound healing
Where is it found?
It is found in a wide variety of fruit and vegetables. Good sources include: 

Vitamin D
Needed to keep bones, teeth and muscles healthy
Where is found?
Vitamin D is also found in a small number of foods. Good food sources are:

Vitamin E
helps to maintain healthy skin, eyes and strengthens the immune system.
Where is it found?
good sources include:

Vitamin K is found in:

Minerals
They are important for building strong bones and teeth, blood, skin, hair, nerve function, muscle and for metabolic processes
Where is it found?

Foods such as meat, cereals, fish, milk and dairy foods, vegetables, fruit and nuts
Youtube video

https://www.youtube.com/watch?v=YimuIdEZSNY
References

http://www.webmd.com/men/features/benefits-protein
http://www.nhs.uk/Conditions/vitamins-minerals/Pages/vitamins-minerals.aspx

Minerals are necessary for three main reasons:

Minerals are found in foods such as meat, cereals (including cereal products such as bread), fish, milk and dairy foods, vegetables, fruit (especially dried fruit) and nuts.

Essential minerals include calcium and iron, although there are also many other types of minerals that are an important part of a healthy diet.

 

 Proteins (animal and plant sources): Animal (food) products are rich sources of protein. Meat, milk and milk products, egg, poultry, and fish, contain balanced level of acids. Protein can also be obtained from plant (vegetable) food items such as soybean and soybean products, peas, beans and nuts.

 

 Fats and Oils (animal fats, vegetable oil, fish oils): Animal fat is fat that is highly saturated. It is usually cheaperbecause farmers do not want it and give it away without hesitation.Vegetable oil is extracted from a plant, they are natural oils found in seeds, nuts and some fruit. Vegetable oil can be used as biofuel.

Animal fats: 

-         Lard is the fat from a pig; both the raw and the rendered fat are called lard.

-         Suet or Tallow is the fat from a cow.

-         Duck fat

-         Schmaltz (chicken fat)

 

Vegetable oil: Nut oils, citrus oils, oils from melon and gourd seeds, other edible oils.

 
What are minerals?

Minerals in our diet are essential for a variety of bodily functions. They are important for building strong bones and teeth, blood, skin, hair, nerve function, muscle and for metabolic processes such as those that turn the food we eat into energy. This means that minerals are needed for the body to work properly, for growth and development, and overall, for maintaining normal health.

A - A group of unsaturated nutritional organic compounds

B - A class of water-soluble vitamins that play important roles in cell metabolism. 

C - Known as ascorbic acid, is a water-soluble nutrient found in some foods. In the body, it acts as an antioxidant, helping to protect cells from the damage caused by free radicals. Free radicals are compounds formed when our bodies convert the food we eat into energy.

D - A group of fat-soluble sec steroids responsible for increasing intestinal absorption of calcium, iron, magnesium, phosphate, and zinc.

E - A group of compounds that include both tocopherols and tocotrienols. Most commonly form found in the Western diet.

K - A fat-soluble vitamin that is most well-known for the important role it plays in blood clotting. Also, essential to building strong bones, preventing heart disease, and crucial part of other bodily processes.

Vitamins and minerals make people's bodies work properly. Although you get vitamins and minerals from the foods you eat every day, some foods have more vitamins and minerals than others. Minerals are inorganic elements that come from the soil and water and are absorbed by plants or eaten by animals. Your body needs larger amounts of some minerals, such as calcium, to grow and stay healthy.