10 Important vitamins you must include in your diet
Are you sure you are getting enough essential vitamins and minerals your body requires? For almost 80% of us, the answer is a definite NO. So here’s note to remind you of the many essential vitamins that should be included in the diet.
In total, 13 different Vitamins are classified as either water-soluble or fat-soluble. Men aged 50-70 need around 1000 mg of these vitamins each day. Women of the same age group require about 1200 mg each day.
So, here are some of the major Vitamins that MUST be included in our diet:
- Vitamin A – Vitamin A, among the other vitamins, plays a vital role in cell development and growth. For the healthy growth of hair, teeth, nails, skin, and bones, it is essential to include Vitamin A in your diet. Vitamin A is found in abundance in foods like salmon, cold-water fish, fortified dairy products and egg yolk.
- Vitamin D – Vitamin D is another essential vitamin required for the healthy functioning of the teeth and bones. You can get Vitamin D from fortified milk, soy, butter, egg yolk, fatty fish, fish-liver oil etc.
- Vitamin E – muscle strength and antioxidant properties work smoothly when there is a right amount of Vitamin E in your diet. You can add Vitamin E in your diet by including eggs, margarine, mayonnaise, nuts, vegetable oils, and fortified cereals.
- Vitamin K –Vitamin K is one of the most important nutrients to the body and the lack of which can result in blood clots. You can include Vitamin K in your diet by adding spinach, broccoli, leafy vegetables and liver of chicken.
- Vitamin C – the next on the list, yet an important one for promoting wound healing and strengthening blood vessel walls is the Vitamin C. Regular consumption of Vitamin C rich foods helps in boosting immunity and also act as an antioxidant agent. Vitamin C rich foods include citrus fruits, berries, broccoli, potatoes, melons and citrus juices.
- Vitamin B1 – a healthy diet can boost metabolism and suppress your appetite as well. If you are looking for this functioning vitamin, then it’s the Vitamin B1 that you need. Vitamin B1 also helps in proper nerve functioning. To get a high content of Vitamin B1, include pork, legumes, nuts, grains and fortified cereals in your diet.
- Folic acid – folic acid is a must-have ingredient for pregnant women. Because folic acid helps in the proper development of the nerve and brain function. Avocado, banana, dark leafy greens like spinach and Brussels sprouts are a good source of folic acid.
- Iron – iron helps the red blood cells transport free flow of oxygen to your vital organs and tissues, thereby keeping your body fit and healthy. Kidney beans, baked potatoes, nuts and peas are a good source of iron to include in your diet.
- Zinc – Zinc helps in boosting the immune system as well as in healing wounds and injuries. Eat legumes, lentils, chickpeas, seeds, eggs, nuts and whole grains.
- Omega 3 – Omega 3 fatty acids are found in fish oil and fishes. Consuming fish oil or omega-3 fatty fish can improve cardiovascular and mental health.
An unhealthy lifestyle and irregular eating habits have prompted us to choose fast foods that provide zero Vitamins. A conscious change in the diet from our part can bring in good results to your body – both physically and mentally.
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