A healthy and balanced diet is important 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, here, we show you some vitamins that cannot be missing in your diet.

Below are some of the vitamins that cannot be missing in your meal. As you know, the body does not make them. Therefore, you must consume them through food.

Vitamin C

Taking an adequate amount of vitamin C is essential, especially in winter, when the cold environment makes it easier to lower our defenses. These vitamins help prevent colds and flu, as well as cardiovascular problems. Of course, taking a sufficient amount of vitamin C will not ensure that we are immune to certain diseases, but it will help reduce the risk of getting them. Some of the foods with the highest amounts of vitamin C are citrus fruits, such as oranges and kiwis.

Vitamin A

The absence of this vitamin in our diet can result in eye problems. Therefore, Vitamin A is famous for being “good for the eyes.” Also, this substance is a powerful antioxidant that will also help retain the immune system in proper condition.

Among the foods that will give you a good dose of vitamin A are animal fats and vegetables. A good example is a carrot. There are also tomatoes, peach, and peppers.

Folic Acid Or Vitamin B9

Among the benefits of folic acid in our body is the prevention of anemia. This disease produces effects such as prolonged tiredness, often due to the lack of this substance. To ensure folic acid intake, reasonable amounts of vegetables and fruits, such as strawberries and mangoes, should be included in the diet.

In turn, its adequate assimilation reduces the risk of premature delivery and other complications of pregnancy. In this case, in addition to obtaining it from food, the doctor may suggest taking it in supplements.

B12 Vitamin

This substance is necessary to keep the nerve and blood cells healthy. Vitamin B12 helps the body to proper energy production and the creation of DNA. As we age, the assimilation capacity of this vitamin decreases. Therefore, it is advisable to monitor the levels of this substance in advanced ages. Specifically, it is from the age of 50, when the risk of a low level of vitamin B12 starts to grow.

Vitamin D

Another vitamin check (ตรวจวิตามิน, which is the term in Thai) is the great vitamin D. This is essential for proper calcium absorption. Also, 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 lack of vitamin D are:

• Those who live in cities with high levels of pollution
• Those who usually wear clothes with more coverage
• Those that have more skin pigmentation