Natural Food vs Vitamin Pills & Supplements

Natural Food vs Vitamin Pills & Supplements

Can someone please list a good resourceful website (instead of
multiple sources) that gives a laundry list of specific foods and
vitamins, minerals, & supplements that are essential for different
functions?

For example, what I can consume (natural foods) to stay focused and
become more attentive? What about fat loss & muscle gain? Is it even
true that carrots are good for your eyes?

I prefer eating natural foods over living on vitamin pills &
supplements. What are the benefits, disadvantages & risks of using
vitamin pills & supplements? I will use vitamin pills & supplements as
the last resort as I do not want to become dependent on pills.

Thanks. I'd greatly appreciate anyone's help.