Every vitamin is essential for the human body as if it lacks just one of them it can lead to numerous health issues. Ladies have a need of certain vitamins and in this article we shall present ten of them which are of great essence for every lady.
Likewise, we are about to show you all foods which are packed with these essential vitamins highly needed if you want to keep an optimal health.
- Vitamin A
Vitamin A is a powerful antioxidant which can enhance the muscle tissue, skin, and bones. Likewise, it is highly advantageous for the vision and teeth.
Furthermore, vitamin A can prolong the aging process and chances of chronic diseases. This vitamin is present in papaya, milk, peaches, watermelon, tomatoes, kale, eggs, broccoli, spinach, and red peppers.
- Vitamin B2
Riboflavin or vitamin B2 is crucial for optimal metabolism, health and growth. It can lower stress and anxiety and at the same time enhance your energy levels.
This vitamin successfully treats itchy skin, a sore throat, dry hair, cracks on the lips, and wrinkles. Foods high with this vitamin are nuts, soybeans, whole grains, eggs, cheese, milk, yeast, and leafy greens.
- Vitamin B6
It is otherwise known as Pyridoxine, which can substantially boost the immune system and regulate the blood sugar levels.
It is highly beneficial for pregnant ladies suffering from morning sickness. It is found in fish, meats, beans, bananas, dried fruits, oatmeal, nuts, and avocado.
- Vitamin B7
This vitamin is otherwise known as biotin. It takes great part in cell development and it is highly advantageous for brittle nails, skin, and hair. Vitamin B7 supports hair growth and improves its quality making it shinier.
Foods rich in vitamin B7 are milk, yogurt, cheese, brown rice, egg yolk, nuts, leafy greens, and cantaloupe.
- Vitamin B9
Folic acid or vitamin B9 can regulate the blood pressure and prevent heart diseases. Its use is very good for Alzheimer’s patients as it can decrease memory loss and depression.
High content of vitamin B9 have the following foods: strawberries, melons, leafy greens, grains, asparagus, beans, eggs and orange juice.
- Vitamin B12
It is crucial for normal cell division and good metabolism. Vitamin B12 can treat anemia, heart diseases, memory loss and depression. Furthermore, it has the ability to induce protein synthesis.
It can be found in foods like fish, eggs, milk, cheese, yogurt, and fortified cereals.
- Vitamin C
This vitamin is well-known for its potency as an immunity booster. It supports the healing process, tissue growth and prevents certain types of cancer.
Lemons, oranges, grapefruits, kiwi, strawberries, peppers, potatoes, and cashews are foods with rich content of vitamin C.
- Vitamin D
It is a fat soluble vitamin which can improve the absorption of calcium and other nutrients. Vitamin D can decrease the risk of arthritis and sclerosis.
Sun is the best source of vitamin D, and you need only 15-minutes sun exposure during the day to get the recommended daily amount of this vitamin. Likewise, it can be found in eggs and fatty fish.
- Vitamin E
This vitamin can slow down the inevitable aging process and prevent memory loss, cataracts, hear issues, and even cancer. Sunflower seeds, peanut butter, nuts, spinach, corn oil, margarine, and cod liver are foods with rich content of vitamin E.
- Vitamin K
Vitamin K is an essential vitamin against blood clotting. Further on, it strengthens the bones, prevents the occurrence of heart diseases and boosts the body’s energy levels. Foods high in this vitamin are fish oil, whole grains, leafy greens, and soybean oil.
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