Vitamin D increases calcium absorption and builds strong bones and teeth.
Where to get: Fortified milk, butter, egg yolk, fatty fish, sunlight. Vitamin E It protects fatty acids and acts as an important antioxidant.
Where to get: Eggs, vegetable oils, nuts, seeds.
Vitamin K
It is necessary for blood clotting.
Where to get: Spinach, broccoli, green leafy vegetables.
Vitamin C
It strengthens blood vessels and increases immunity.
Where to get: Citrus fruits, broccoli, potatoes.
Vitamin B1
It is important for healthy metabolism.
Where to get: Legumes, nuts, fortified cereals.
Vitamin B2
It is essential for energy metabolism.
Where to get: Dairy products, fortified cereals.
Vitamin B3
It promotes normal growth.
Where to get: Lean meats, milk, legumes.
Vitamin B5
It normalizes blood sugar levels.
Where to get: In almost all foods.
Vitamin B6
It helps in protein metabolism.
Where to get: Meat, fish, green leafy vegetables.
Vitamin B7
It is important for healthy metabolism.
Where to get: Egg yolk, nuts.
Vitamin B9
It helps in making DNA and RNA.
Where to get: Leafy green vegetables, orange juice.
Vitamin B12
It helps in the formation of nerve fibers and red blood cells.
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