When being afraid that we don’t eat enough healthy food we start  taking vitamin pills as ‘insurance.Recent studies show that  t in high doses  it could actually increase the risk of disease.

According to the National Diet and Nutrition Survey, 46 % of girls aged between 11 and 18 and one in four adult women have low iron intakes.Half of women do not get enough selenium.

10 important vitamins that a woman should take to avoid health problem:

  • Vitamin A

For a healthy skin, teeth, bones, tissues and mucous membranes and also to reduce the risk of some serious diseases.

Eat more: broccoli, red peppers, pumpkins, papaya, apricots, cantaloupe, fortified cereal, and spinach.

  • Vitamin B2

Also known as riboflavin this vitamin is especially helpful against fatigue, stress, anxiety, pale eyes, mouth ulcers, cracked lips, sore throat, dry hair, tingling and numbness in the limbs.It will boosts your energy levels and stimulates your immune system.

Eat more: milk, almonds, eggs, organic meat, nuts, mushrooms, fish, whole grains, vegetables, soybeans, and yeast.

  • Vitamin B6

Also known as pyridoxine, prevents depression, memory loss, heart disease ,maintain healthy blood sugar levels, but if you lack this vitamin you could get anemia.

Eat more: meat, seeds, fortified cereal, fish, beans, oatmeal, avocado, bananas, as well as dry fruits.

  • Vitamin B7

Also known as biotin keeps the healthy cellular growth and synthesis of fatty acids ,it also improve the health of the hair, cells, skin and sweat glands, regulate your cholesterol and is also extremely important for your bones and bone marrow.

Lack of vitamin B7 can cause: anemia, brittle hair, depression, skin rashes, lethargy and abnormal heart rhythm

Eat more: fish, eggs, lentils, almonds, cheese, green leafy vegetables, sweet potatoes, milk, soybeans, peppers, oatmeal, yellow fruits, yogurt and brown rice.

  • Vitamin B9

Also known as folic acid can improve the blood pressure,prevent cancer depression and memory loss,promote good function of the cells as well as brain health.

Less vitamin B9 in the body can cause developmental problems in babies.

Eat more: yeast, melons, orange juice, dark leafy green vegetables, legumes, asparagus and fortified cereal.

  • Vitamin B12

This vitamin is important for proper protein synthesis and cell division, to improve the metabolism,to treat depression and other neurological problems .

Eat more: fish, dairy products, fortified cereal, and cheese.

  • Vitamin C

Vitamin C improves our whole immune system and prevents various diseases and infections.

Eat more: strawberries, citrus fruits, sprouts, potatoes, tomatoes, and peppers.

  • Vitamin D

So called fat-soluble vitamin is very important for calcium absorption in the body,for good eyesight and bones.

Eat more: animal liver, fatty fish, dairy products and eggs.

  • Vitamin E

Vitamin E help against age-related conditions, delay the aging process,prevent heart diseases and some types of cancer and cataract.

Eat more: corn, spinach, peanut butter, cod liver oil, margarine, almonds, cauliflower, hazelnuts, etc.

  • Vitamin K

It keeps proper blood clotting , healthy bones, healthy immune system and steady energy levels.

Eat more: green leafy veggies, whole grains, fish oil, and soybean oil.