If you want to stay healthy always, you are aware that you need to have a balanced diet and maintaining a healthy lifestyle that includes daily exercise and zero unpleasant habits such as smoking or excessive drinking alcoholic beverages.

You must ensure that your diet is rich in vitamins that are necessary so you can live a completely healthy life.

HERE ARE THE 10 VITAMINS.

VITAMIN A

This vitamin is rich in antioxidants and is ideal for strengthening the immune system, the strength of your teeth and bones as well as improves your eyesight and the fight against premature aging. You can get vitamin A naturally when consuming these foods;

Liver, eggs, peaches, cantaloupe, carrots, milk, guava, fortified cereals, red peppers, apricots, spinach, broccoli, tomato, papaya, squash, kale and watermelon.

THE VITAMIN B2 OR RIBOFLAVIN

This vitamin is also known as riboflavin. It can help increase your metabolism, immune system and energy levels. When the body is deficient in this vitamin can cause the following health problems;

Mouth ulcers, sore throat, itchy skin, wrinkles, dry hair, blue eyes and chapped lips. These foods are rich in vitamin B2:

Whole grains, cheese, mushrooms, almonds, yogurt, soy, tree nuts, milk, eggs, green leafy vegetables, cereals and yeast.

VITAMIN B6 OR PYRIDOXINE

This vitamin is also known as pyridoxine, will help boost your immune system and will help keep your levels of blood sugar under control while stimulating the production of brain chemicals and hormones in your body to help you heart-related memory loss and even diseases.If you are pregnant, then this vitamin is right for you, because it will help combat morning sickness. Lack of vitamin B6 in your body can make you suffer from anemia.

You can get vitamin B6 from these foods:

Dried fruits, meats, fish, bananas, seeds, nuts, fortified cereals, oatmeal, avocados and beans.

THE VITAMIN B7 OR BIOTIN

Popularly known as biotin, vitamin B7 is important for fatty acid synthesis and cell growth. It will ensure that your skin glands, hair and sweat stay healthy. It will also help proper bone growth, while regulating cholesterol levels.

If a person is deficient in vitamin B7 can have anemia, irregular heart function, depression, rashes and hair brittle.

These are the foods you should eat to increase their levels of vitamin B7.

Yogurt, brown rice, oats, bananas, cheese, melon, nuts, carrots, soy, yellow fruits, peppers, milk, fish, green leafy vegetables, sweet potatoes, egg yolks, lentils and almonds.

VITAMIN B9 OR FOLIC ACID

This vitamin helps fight high blood pressure, memory loss, heart disease, cancer, Alzheimer’s disease. Folic acid also boost the development of the fetus during pregnancy and to improve fertility.

When vitamin B9 missing, it is likely to have neural tube defects such as spina bifida in the baby during pregnancy. To increase the intake of folic acid, naturally, you should consume foods such as eggs, fortified cereals leafy vegetables, melons, beans, asparagus, nutritional yeast, legumes, strawberries and orange juice.

B12 VITAMIN

A woman should also consume vitamin B12, which is important to help your metabolism, combating anemia and heart disease.

Vitamin B12 is also known to combat depression and memory loss, while improving its activities and functions of the brain. A deficiency of this vitamin can lead inflammation in the mouth and tongue, depression, lack of concentration and irritability.

Eat the following foods to increase your intake of natural vitamin B12;

Fortified breakfast cereals, meat, cheese, yogurt, eggs, milk and fish.

VITAMIN C

This vitamin is ideal to strengthen the immune system and this is great for helping your body to repel infections easily and to heal the wounds and bruises quickly. It also helps in the formation of red blood cells and in the fight against heart disease and cancer.

You should eat the following foods to increase their intake of vitamin C;

Potatoes, tomatoes, strawberries, grapefruit, broccoli, cabbage, oranges, kiwi and peppers.

VITAMIN D

This vitamin helps improve absorption by the body of a vital mineral – calcium for bones and teeth. With an adequate intake of vitamin D the risk of conditions such as reduced; some cancers, arthritis and multiple scleroses. Vitamin D also helps increase your vision.

You can get vitamin D from sunlight and sun bath a day for 10 to 15 minutes will give you your daily requirement of vitamin D. You can also eat the following foods that are rich in vitamin D;

Eggs, fatty fish, liver and fortified milk.

VITAMIN E

By increasing your intake of vitamin E will help your body fight free radicals that are responsible for premature aging. Vitamin E will help fight cataracts, memory loss and prevent heart-related diseases. If you are looking for ways to improve your hair and skin quality, vitamin E is an essential vitamin for you. It can be found in a lot of commercial products for skin and hair care. However, you can get this vitamin naturally when these foods are consumed;

Corn oil, hazelnuts, peanut butter, almonds, sunflower seeds, margarine, oil, safflower oil, cod liver and spinach.

VITAMIN K

By including this vitamin in your daily diet will increase the strength of your teeth and bones, reducing the risk of developing heart-related disease and also avoid any unusual blood clotting. It will also help increase your energy levels of the immune system.

Foods to eat to get this vitamin include;

Fish oil, green leafy vegetables, whole grains and soybean oil.

You can get enough of these vitamins every day when about five servings of vegetables and fruits are consumed. However, if you cannot consume these foods in sufficient quantities then you can ask your doctor for nutritional supplement that will be right for you.