Brown Rice - Vitamin B
The Red Cross of some country or the U.N or someone got into trouble once for sending white rice to the third world which lacked this vital and much needed vitamin, for them because of the lack of it anyway... When push comes to shove, brown rice is a life saver.
Water - This just goes with out saying, but apart from hydration, the benifit is the best anti oxident going... Clean water though, I think if it's dirty, boil it like 3 times or or something to kill off all the germs and stuff.
Protien... Benefit, muscle growth and stuff. Found in meat and for all you veggies, it's also found in nuts and beans...
Supplements are good, but this is the food thread, and the food's benefit.