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Following a healthy diet is essential for our overall health. In order to maintain its optimal function, our body requires certain vitamins during the day.
Many health complications can occur because of deficiency of some vitamin. This can have a negative effect on our body and we should really take care not to have this kind of deficiency.
This means that we should include certain foods in our diet to give our body all the vitamins that it requires.
To help you maintain your health, we made a list of 10 vitamins that their benefits are essential on our health. You can also learn which foods are the best for you.
1. Vitamin A
This is a potent antioxidant that can strengthen your muscle tissue, skin and bones. This vitamin is also beneficial for the health of your teeth and vision.
Vitamin A can also reduce the aging process and the risk of chronic diseases. It is good to consume this vitamin from its natural sources like tomatoes, kale, eggs, broccoli, papaya, milk, peaches, watermelon, spinach and red peppers.
2. Vitamin B7
The other name of this vitamin is biotin. Biotin is very important for cell growth and it can be beneficial for brittle nails, skin and hair. Moreover taking this vitamin can boost the growth of the hair and even make it shinier.
You can find biotin in milk, brown rice, egg yolk, yogurt, nuts, cheese, leafy greens and cantaloupe.
3. Vitamin B6
You may also know this vitamin as Pyridoxine and it can strengthen your immune system, as well as regulate the blood sugar levels.
This vitamin is especially good for pregnant women because it has the ability to reduce morning sickness. Therefore, you should eat more bananas, fish, oatmeal, beans, dried fruits, nuts, avocado, and meats.
4. Vitamin B2
Riboflavin or vitamin B2 is really good for our metabolism, growth and good health. This vitamin can also reduce anxiety and stress and even boost the energy levels.
It can be really helpful in treating itchy skin, dry hair, a sore throat, cracks on the lips and also wrinkles. You can find it in whole grains, nuts, soybeans, cheese, milk, yeast, eggs, and leafy greens.
5. Vitamin B12
It is important to take this vitamin in order to have normal cell division and good metabolism. This vitamin also has the ability to treat anemia, heart diseases, depression and memory loss.
The natural sources of vitamin B12 are eggs, fish, cheese, yogurt, milk and fortified cereals.
6. Vitamin B9
It is also known as folic acid and it can balance the blood pressure and prevent heart diseases. People suffering from Alzheimer’s can get huge benefits from this vitamin because it can reduce memory loss and depression.
Because of these we should consume more strawberries, leafy greens, melons, grains, asparagus, orange juice, beans and eggs to get vitamin B9.
7. Vitamin C
We all know that vitamin C is a potent immunity booster. The consumption of this vitamin can promote the healing and tissue growth and even prevent certain types of cancer. Vitamin C can be found in kiwi, strawberries, lemons, peppers, potatoes, grapefruits, oranges and cashews.
8. Vitamin D
This vitamin has the ability to improve the absorption of calcium and other nutrients. It can also reduce the risk of arthritis and sclerosis.
The best way to get this vitamin is the exposure to the sun. And by 15 minutes exposure during the day you can get the daily recommended dosage of this vitamin. You can also start consuming a lot of fatty fish and eggs.
9. Vitamin E
Vitamin E can be your friends because it can reduce the aging process and also prevent memory loss, hear issues, cataracts and even prevent cancer. The natural sources of this vitamin are sunflower seeds, spinach, nuts, peanut butter, corn oil, margarine, nuts and cod liver.
10. Vitamin K
This vitamin is mostly good for preventing blood clotting and promoting strong bones. The consumption of this vitamin can also prevent heart disease and boost the energy levels.
Vitamin K is present in whole grains, leafy greens, fish oil, and soybean oil.