Forget about the rest! 9 vitamins that are actually needed by the body

Об остальных забудьте! 9 витаминов, которые реально нужны организму

Millions of women start to live a healthy lifestyle, starting with healthy eating plan. It includes the intake of vitamins and minerals.

Healthy eating not only promotes healthy weight loss and well-being, but also plays a key role in the prevention of most health problems.

Vitamins are organic compounds that perform different functions but they all work in tandem. The deficiency of certain vitamins can lead to serious diseases.

Important for women daily to obtain the necessary vitamins from natural, nutritious foods. Vitamin supplements are needed when the nutrients from food is insufficient or it is necessary to observe dietary restrictions.

1. Vitamin A.

The use and benefits:

Women need vitamin a as it performs many functions. It is required for strengthening of bones, soft tissues, skin, mucous membranes and teeth.

Thanks to its antioxidant properties, vitamin a also helps to prevent chronic diseases, improve eyesight, slow the aging process and improve immune system function.

Foods rich in vitamin A:

carrots;

pumpkin;

tomatoes;

broccoli;

papaya;

Kale;

eggs;

the liver;

milk;

cereal.

2. Vitamin B2.

The use and benefits:

B2 needed for normal growth and development, promotes healthy metabolism, may increase energy levels, improve immune system function, reduce anxiety, stress and fatigue.

Foods rich in vitamin B2:

green leafy vegetables;

yeast;

whole grains;

soy;

mushrooms;

nuts.

3. Vitamin B6.

The use and benefits:

B6 ensures the proper functioning of the immune system, contribute to the production of hormones and neurotransmitters that relieve symptoms of depression, memory loss and heart disease, helps to normalize blood sugar levels. Expectant mothers need vitamin B6 to prevent morning sickness.

Foods rich in vitamin B6:

fish;

sweet potatoes;

bananas;

yellow fruits;

melon;

cheese;

yogurt;

lentils.

4. The Vitamin B12.

The use and benefits:

He is responsible for the healthy function of the gastrointestinal tract and improve metabolism, normal cell division and protein synthesis. A healthy amount of vitamin B12 prevents anemia, memory loss and heart disease, is responsible for the optimal functioning of nerve and brain.

Foods rich in vitamin B12:

cheese;

eggs;

dairy products;

cereals.

5. Vitamin B9.

The use and benefits:

B9 is vital for the prevention of cardiovascular diseases and hypertension, helps prevent depression, Alzheimer’s disease, cancer and memory loss, improves fertility in women and promotes the healthy development of the fetus.

Foods rich in vitamin B9:

dark, leafy greens;

orange juice;

asparagus;

melon;

strawberry;

legumes;

nutritional yeast;

eggs.

6. Vitamin C.

The use and benefits:

Important for proper growth of tissues, reduces the risk of certain cancers, prevents tissue damage, plays a key role in the formation of red blood cells.

Foods rich in vitamin C:

broccoli;

pepper;

potatoes;

strawberry;

wheat germ;

tomatoes;

citrus.

7. Vitamin D.

The use and benefits:

Vitamin D helps in the absorption of calcium, keeping bones strong and healthy, reduces the risk of multiple sclerosis, rheumatoid arthritis and certain types of cancer, relieves symptoms of PMS in women.

Foods rich in vitamin D:

the liver;

eggs;

enriched milk.

8. Vitamin E.

The use and benefits:

Possesses rejuvenating properties that eliminate free radicals, thereby slowing the aging process of the skin, prevents the development of cataracts, memory loss, heart disease and cancer.

Foods rich in vitamin E:

hazelnuts;

almonds;

margarine;

corn oil;

cod liver;

sunflower seeds;

safflower oil;

peanut butter.

9. Vitamin K.

The use and benefits:

This vitamin a key role in maintaining strong bones, it contributes to normal blood clotting, reduces the risk of heart disease.

Foods rich in vitamin K:

whole grains;

green leafy vegetables;

fish oil;

soy.

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