Leading a healthy lifestyle means following a healthy diet and exercise on a regular basis. During the day, your body requires nutrients in order to maintain its optimal function. Healthy diet will provide your organism the vitamins it needs in order to function properly.

Deficiency of certain vitamin can have a negative impact on your body and a prolonged vitamin deficiency leads to health complications.

So, in order to get all vitamins your body needs, you need to include certain foods in your diet.

Below we are going to present a list of 10 vitamins, their benefits on women’s health health and foods that contain high amounts of the vitamin.

  1. Vitamin A

Vitamin A is a potent antioxidant and this vitamin strengthens the muscle tissue, skin and bones, as well. This vitamin is beneficial for the teeth and vision. There are studies which have proved that vitamin A has the ability to reduce the aging process and the risk of chronic diseases.

Some of the foods that contain Vitamin A are: tomatoes, kale, milk, eggs, broccoli, watermelon, papaya, peaches, spinach and red peppers.

  1. Vitamin B7

Vitamin B7 also is called biotin and it is extremely important for cell growth. In addition to that biotin is beneficial for brittle nails, skin and hair. According to a recent study, vitamin B7 efficiently boosts the growth of the hair and makes it shinier.

Vitamin B7 is contained in milk, cheese, yogurt, nuts, brown rice, egg yolk, leafy greens and cantaloupe.

  1. Vitamin B6

Vitamin B6 also is known as Pyridoxine and it has important role in strengthening of the immune system and regulates the blood sugar levels. Additionally, Pyridoxine is extremely beneficial for pregnant women due to its ability to reduce morning sickness.

Bananas, avocado, beans, oatmeal, dried fruits, nuts, fish and meats are some of the foods rich in this vitamin.

  1. Vitamin B2

Vitamin B2 also known as riboflavin is a vitamin that is extremely important for the metabolism, growth and overall health. Scientists have proved that riboflavin also reduces stress and anxiety and boosts the energy levels. Vitamin B2 also is efficient when is used as a treatment of itchy skin, a sore throat, dry hair, cracks on the lips, and wrinkles.

Foods high in vitamin B2 are grains, eggs, nuts, soybeans, milk, cheese, yeast and leafy greens.

  1. Vitamin B12

The vitamin B12 is essential for normal cell division and good metabolism. In addition to that, this vitamin efficiently treats anemia, heart diseases, depression and memory loss. Also, it is important to mention that this vitamin induces the protein synthesis.

Foods that contain vitamin B12 are eggs, milk, cheese, yogurt, fish and fortified cereals.

  1. Vitamin B9

Vitamin B9 also is called folic acid. This vitamin efficiently balances the blood pressure and prevents occurrence of heart diseases. Studies have proved that vitamin B9 is particularly beneficial for Alzheimer’s patients as it reduces memory loss and depression.

Some of the foods high in vitamin B9 are strawberries, asparagus, leafy greens, melons, orange juice, grains, beans and eggs.

  1. Vitamin C

Vitamin C is a potent immunity booster and in same time efficiently promotes the healing process and tissue growth. In addition to that, scientific studies have proved that vitamin C prevents the occurrence of certain types of cancer.

Foods abundant with vitamin C are: peppers, kiwi, lemons, oranges, grapefruits, strawberries, potatoes and cashews.

  1. Vitamin D

Vitamin D is a fat soluble vitamin and it improves the body’s ability of absorption of calcium and other nutrients. This vitamin also reduces the risk of arthritis and sclerosis.

In order to obtain the daily requirement of vitamin D all you need is a 15-minute exposure to sun. Vitamin D is contained in fatty fish and eggs.

  1. Vitamin E

Vitamin E has important role in reducing the aging process, but also prevents memory loss, hear issues, cataracts and even prevents occurrence of cancer.

Foods that contain high amounts of this vitamin are sunflower seeds, spinach, nuts, peanut butter, corn oil, margarine, nuts and cod liver.

  1. Vitamin K

Vitamin K has ability to prevent blood clotting and promote strong bones. In addition to that, this vitamin prevents heart diseasse and boosts the energy levels.

Whole grains, leafy greens, fish oil and soybean oil are some of the foods high in vitamin K.