In today’s world, every one of us is engaged in high activity level jobs. Looking for the home, kids and Office is not an easy task to perform every day.

Every one of us needs a healthy diet and essential vitamins daily to maintain optimal health and prevent different types of health problems as each Vitamin has a specific role to play in the development and upholding of the body to meet day-to-day challenges.

This is why doctors recommend getting essential Vitamins and Minerals from a healthy diet and if necessary they go ahead prescribing certain supplements especially as you age.

Now which are these Vitamins and which kind of food should we eat to get these vitamins in appropriate quantity?

Here is a list of essential Vitamins every one of us should take daily to keep yourself fit and lead an active lifestyle.

  1. Vitamin A

Vitamin A acts as an antioxidant and is highly essential for healthy vision, skin, and skeletal tissue. This Vitamin supports in building and strengthening bones and teeth and slows down the process of aging.

Foods that are rich in vitamin A: carrots, pumpkin, tomatoes, Fish, watermelon, guava, broccoli, kale, papaya, peaches, spinach, eggs, liver, milk, cereals, cod liver oil, Parsley and other herbs.

  1. Vitamin B1 (Thiamine)

Also known as Thiamin or Thiamine is essential for the metabolism of body fats facilitating production of energy.

Foods those are rich in vitamin B1: lean meats, nuts, sunflower seeds, whole grains, fish (Trout), wheat bread, beans and green peas.

  1. Vitamin B2 (Riboflavin)

Also known as Riboflavin, Vitamin B2 is essential for normal growth and metabolism. It helps boost energy and strengthen the immune system and deficiency of this Vitamin cal lead to fatigue and debility.

Riboflavin is an essential vitamin required for proper energy metabolism and a wide variety of cellular processes. A deficiency of riboflavin can lead to cracking and reddening of the lips, inflammation of the mouth, mouth ulcers, sore throat, and even iron deficiency anemia.

Foods that are rich in vitamin B2: Almonds, cheese, milk, yogurt, leafy vegetables, eggs, cereals, whole grains, oily fish, almonds, nuts, spinach, sesame seeds, wheatgrass, and lamb.

  1. Vitamin B6 (Pyridoxamine)

Vitamin B-6 (pyridoxine, pyridoxal or pyridoxamine) is necessary for the proper maintenance of red blood cell metabolism, nervous system, immune system and helps in regulating blood sugar levels. This Vitamin aids in the production of hormones and brain chemicals and is essential for mental health and fights stress and depression and anemia.

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Pregnant women can eat foods with vitamin B6 to get relief from morning sickness.

Foods that are rich in vitamin B6: Pistachio Nuts, spinach, cereals, chicken, bananas, meats, beans, fish, nuts, seeds, Prunes and other dried fruits.

  1. Vitamin B7 (Biotin)

Vitamin B7 facilitates cell growth and synthesis of fatty acids. This vitamin keeps the sweat glands, hair and skin healthy and aids in break down proteins into amino acids. Vitamin B7 is also vital for bone growth and bone marrow and helps maintain normal cholesterol levels.

Foods those are rich in vitamin B7:  fish, sweet potatoes, almonds, carrots, bananas, cantaloupe, yellow fruits, green leafy vegetables, lentils, brown rice, peppers, egg yolks, soybeans, oatmeal, milk, cheese, yogurt, and nuts.

  1. Vitamin B9 (Folic Acid)

The health benefits of vitamin B9, also known as folic acid, include the prevention of heart disorders, stroke, cancer, and birth defects as it enhances brain health and cellular functioning and improves fertility and fetal development during pregnancy. It also helps in building muscles, cell, and hemoglobin. It is capable of providing relief from mental and emotional disorders.

Foods those are rich in vitamin B9: dark leafy green vegetables, citrus fruits, beans, asparagus, melons, grains, legumes, beans, eggs, celery, carrots, corn, beets, and Okra.

  1. Vitamin B12 (Cobalamin)

B12 is crucial for metabolism, normal cell division and protein synthesis and can only be produced by bacteria and is found mostly in animal products but for vegetarian supplements and fortified foods are available in the market. This vitamin helps prevent heart disease, memory loss, and anemia and is essential for the production of healthy red blood cells and nerve cells.

Its deficiency can cause fatigue, anemia, irritability, depression and mouth inflammation, while a long term deficiency can cause permanent damage to the brain and central nervous system.

Foods those are rich in vitamin B12: cheese, eggs, fish, red meat, milk, liver, yogurt and fortified cereals and soy products.

  1. Vitamin C

Vitamin C acts as an immunity booster and has many health benefits including speeding up the healing process and promoting tissue growth. This Vitamin helps in reducing the risk of cancer and heart disease and keeps tissue damage in check. It also plays a key role in the formation of red blood cells.

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Foods those are rich in Vitamin C: gooseberry, broccoli, grapefruits, kiwi, oranges, green peppers, potatoes, strawberries, sprouts, kiwi, kale, tomatoes, and guavas.

  1. Vitamin D

Vitamin D is a fat-soluble vitamin that is essential for absorption of calcium by the body and muscle function and helps in keeping the bones strong. Vitamin D safeguards us against numerous health disorders including arthritis, osteoporosis and various types of cancer.

Daily exposure to sunlight for about 15- 20 minutes is must get Vitamin D. In addition, you can eat foods that are rich in vitamin D.

Foods those are rich in Vitamin D: fatty fish, cod liver oil, fortified milk, liver, and eggs.

If somehow you lack sunlight in your daily routine you can also consider taking a vitamin D3 supplement as per the advice of your physician.

  1. Vitamin E

Vitamin E contains anti-aging properties that fight cell damage and slow down age-related changes in your body. This vitamin also helps prevent heart disease, cataracts, memory loss and certain types of cancer.

Plus, vitamin E is essential for skin and hair. It is often included in hair and skin care products.

Foods that are rich in vitamin E include wheat germ, hazelnuts, almonds, spinach, margarine, corn oil, cod liver oil, peanut butter, safflower oil and sunflower seeds.

  1. Vitamin K

Vitamin K promotes strong bones by assisting in calcium absorption by the body and helps in maintaining normal blood clotting and reducing the risk of various heart diseases

Foods those are rich in Vitamin K: whole grains, basil, green leafy vegetables, soybean oil, kale, onions, fennel, okra, hot spices, natto, kimchi, and eggs.

  1. Choline

Choline, which is important for metabolism, liver function, nerve function, muscle movement and healthy brain development is classified as neither a vitamin nor a mineral and is often grouped with the B Vitamins as it is essential for a number of vital bodily functions.

Foods those are rich in vitamin Choline: liver, soybean oil, cauliflower, broccoli, fish (cod and salmon).

Most people can get all the essential vitamins they need by making smart food choices mentioned above; however, if you fail to do so you can also take a vitamin or a multivitamin supplement on the advice of your doctor.