There is a series of vitamins whose intake must prevail so that our body stays healthy and strong, since its deficiency can lead to important health problems. A healthy and balanced diet is essential to maintain a healthy body. Among the nutrients that we must ingest frequently are vitamins, which are essential for many chemical and metabolic processes of our body. Therefore, today we show you some vitamins that cannot miss in your diet.
6 Vitamins that Cannot be Missing in Your Diet
Here are some of the vitamins that cannot be missing from your diet. As you know, the human body does not produce them. Therefore, you must consume them through food.
Taking the necessary amount of vitamin C is very important, especially in winter, when the cold environment makes it easier for our defenses to go down. These vitamins help prevent colds and flu, as well as cardiovascular problems. Of course, taking a sufficient amount of vitamin C will not assure that we are immune to certain diseases, but it will help reduce the risk of suffering from them. Some of the foods with higher amounts of vitamin C are citrus fruits, such as oranges and kiwis.
The absence of this vitamin in our diet can favor the appearance of eye problems. Therefore, the Vitamin A is famous for being “good for the eyes”. In addition, this substance is a powerful antioxidant that will also help keep the immune system in good condition.
- Among the foods that will give you a good dose of vitamin A are animal fats and vegetables.
- A good example is the carrot. There are also tomatoes, peaches and peppers.
Folic Acid or Vitamin B9
Among the benefits of folic acid on our body is the prevention of anemia. This disease produces effects such as prolonged fatigue, often due to the lack of this substance. To ensure adequate consumption of folic acid should include good amounts of vegetables and fruits in the diet, such as strawberries and mangoes.
“In addition, folic acid is ideal for women who want to stay pregnant, as it prevents malformations in the neural tube of the fetus”.
It should start taking a few weeks before conception.
This substance is necessary to keep nerve and blood cells healthy. Vitamin B12 helps the body to correct energy production and the creation of DNA. As we get older, the ability to assimilate this vitamin decreases. Therefore, it is advisable to monitor the levels of this substance in advanced ages. Specifically, it is after 50 years when the risk of suffering a low level of vitamin B12 begins to grow.
- Some of the foods that provide good amounts of vitamin B12 are fish, meat, eggs and dairy.
- In the case of having a vegetarian or vegan diet, watch that enough vitamin B12 is taken. For example, through cereals.
The famous vitamin D. This is essential for good bone health and proper absorption of calcium. In addition, a low level of vitamin D has often been linked to an increased risk of heart disease and cancers. Among the people most at risk of missing vitamin D are:
- Those who live in cities with high levels of pollution.
- Those who usually wear clothes with more coverage.
- Those that have a more pigmentation in the skin.
Vitamin B6 intervenes in around 200 biochemical reactions in our body. This is why it is an essential part of the list of vitamins that cannot be missing from your diet.
- A low level of this substance will negatively affect sleep, appetite and mood.
- In addition, it has an essential role in cognitive abilities, in the good state of the immune system and in the production of red blood cells.
Having low levels of this vitamin is not common. Even so, it is convenient to favor their consumption through foods such as meats, whole grains and nuts.
These are some of the vitamins that cannot miss in your diet, whose deficiency could affect many essential processes of the body. From colds to heart disease, vitamins help our bodies stay healthy and perform hundreds of chemical reactions necessary for survival.
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