If you want to stay healthy always, you should know that you need to have a balanced diet and also maintain a healthy lifestyle comprising of daily exercises and little or no indulgence in nasty habits like smoking or excessive alcohol beverage drinking.
You should ensure that your diet is rich in 10 vital vitamins that are necessary for you to live a fit and healthy life.
Here are the 10 vitamins.
- Vitamin A
This vitamin is rich in antioxidants and is great for boosting your immune system, the strength of your teeth and bones as well as improving your eyesight and in fighting premature ageing. You can get vitamin A naturally when you consume the following foods;
- Liver, eggs, peaches, cantaloupe, carrots, milk, guava, fortified cereals, red peppers, apricots, spinach, broccoli, tomatoes, papaya, pumpkin, kale and watermelon.
- Vitamin B2 or Riboflavin
This vitamin is also referred to as riboflavin. It can help in boosting your metabolism, immune system and energy levels. When the body is deficient on this vitamin it can cause the following health conditions;
- Mouth ulcers, sore throat, itchy skin, wrinkles, dry hair, pale eyes and cracked lips. These foods are rich in vitamin B2:
- Whole grains, cheese, mushrooms, almonds, yogurt, soybeans, nuts, milk, eggs, leafy vegetables, cereals and yeast.
- Vitamin B6 or Pyridoxine
This vitamin is also referred to as pyridoxine, it will help to boost your immune system and it will help to keep your blood sugar levels in check while also boosting production of brain chemicals and hormones in your body that will help combat heart related disease and even memory loss.
If you are pregnant then this vitamin is great for you as it will help you combat morning sickness. A lack of vitamin B6 in your body can make you suffer from anaemia.
You can get vitamin B6 from these foods:
- Dried fruits, meats, fish, bananas, seeds, nuts, fortified cereals, oatmeal, avocados and beans.
- Vitamin B7 or Biotin
Popularly known as biotin, vitamin B7 is important for the synthesis of fatty acid and cellular growth. It will ensure that your skin, hair and sweat glands are kept healthy. It will also aid proper bone growth while regulating your cholesterol levels.
If a person is deficient in vitamin B7 she can have anaemia, irregular heart function, depression, rashes and brittle hair.
Here are foods you should consume to boost your vitamin B7 levels.
- Yogurt, brown rice, oatmeal, bananas, cheese, cantaloupe, nuts, carrots, soybeans, yellow fruits, peppers, milk, fish, green leafy vegetables, sweet potatoes, egg yolks, lentils and almonds.
- Vitamin B9 or Folic Acid
If you are familiar with folic acid, then you should know that it’s another name for vitamin B9.
This vitamin will help you to combat high blood pressure, memory loss, heart disease, cancer, Alzheimer’s disease. Folic acid will also boost fetal development when you are pregnant as well as improve fertility.
When you lack vitamin B9 you are likely to have neural tube defects like spina bifida in your baby when you are pregnant.
To boost your folic acid intake naturally you should consume foods like eggs, fortified grains, dark leafy green vegetables, melons, beans, asparagus, nutritional yeast, legumes, strawberries and orange juice.
- Vitamin B12
As a woman you should also consume vitamin B12 which is important in helping with your metabolism, in fighting anaemia and heart disease.
Vitamin B12 is also known for combating depression and memory loss while improving your brain activities and functions.
A deficiency in this vitamin can lead to mouth and tongue inflammation, depression, a lack of concentration and irritability.
Consume the following foods to boost your vitamin B12 intake naturally;
- Fortified breakfast cereals, meat, cheese, yogurt, eggs, milk and fish.
- Vitamin C
This vitamin is great for boosting your immune system and this is great for helping your body ward-off infections easily and for it to heal from wounds and bruises quickly. It also helps in red blood cell formation and in combating heart ailments and cancer.
You should eat the following foods to boost your vitamin C intake;
- Potatoes, tomatoes, strawberries, grapefruits, broccoli, sprouts, oranges, kiwi and peppers.
- Vitamin D
This vitamin helps to improve your body’s absorption of a vital mineral – calcium great for your bones and teeth. With an adequate vitamin D intake you will reduce your risk of having ailments such as; some type of cancer, arthritis and multiple sclerosis. Vitamin D will also help boost your vision.
You can get vitamin D directly from sunlight and a daily sun bathing for between 10 to 15 minutes will give you your daily vitamin D requirement. You can also consume the following foods that are rich in vitamin D;
- Eggs, fatty fish, liver and fortified milk.
- Vitamin E
By boosting your vitamin E intake you will help your body combat free radicals that are responsible for premature ageing. Vitamin E will help you combat cataracts, memory loss as well as prevent heart related diseases.
If you are looking for how to improve your hair and skin quality then vitamin E is an essential vitamin for you. It can be found in a lot of commercial skin and hair care products. However, you can derive this vitamin naturally when you consume these foods;
- Corn oil, hazelnuts, peanut butter, almonds, sunflower seeds, margarine, safflower oil, cod liver oil and spinach.
- Vitamin K
When you include this vitamin in your daily diet you will boost the strength of your teeth and bones, reduce your risk of developing a heart related disease and also avoid any unusual blood clotting. It will also help to boost your immune system and energy levels.
Foods you should be eating to get this vitamin include;
- Fish oil, green leafy vegetables, whole grains and soybean oil.
You can get sufficient amounts of these vitamins daily when you consume about five servings of vegetables and fruits.
However, if you cannot consume these foods in sufficient quantities then you can ask your doctor for the food supplement that will be right for you.