Every people does not have the same need for vitamins and minerals. And especially for girls, because their body travels through various changes during the whole life. That’s why they need different food for a different period of life.so let’s come to know the fact.
VITAMIN D:- if you don’t know about your level of vitamin D in your body, so first go for a test to a doctor.
Well, as we get vitamin D from the sun free of cost even after we get a deficiency of it due to which our bones get weak, and we suffer muscular pain. vitamin D is very necessary for bones, breast development and good mood.
FOUND IN—- sun. Sun is a natural source of vitamin D. It is also present in supplements, mushroom, cheese, and soya milk.
We can take vitamin D naturally by the sun. During sunrise, we should stay naked for 15-20 minutes to absorb vitamin D altogether. One hour after sunrise we get tanning only. It protects us from ultraviolet rays but inhibits the supply of vitamin D. summer season is the best time to absorb it. Otherwise, we can also get it from dairy products, mushroom, soya products, egg, cod liver oil, etc. deficiency of vitamin D results in tiredness, bone and muscle ache and back pain. But an oversupply of vitamin D results in the formation of stones in various organs, and blood vessels. Vitamin D makes our bones strong, helps in curing asthma, improves the immune system, keeps the mind active, balance body weight, and helps in a fight against Tuberculosis.
VITAMIN A: – Vitamin A also works as an antioxidant.
It keeps your teeth, bones tissues and skin firm.
It is found in carrot, spinach, watermelon, pumpkin, tomato, papaya, guava, broccoli, red chilly, milk, and fortified grains.
VITAMIN B2: – it very essential for processing of body cells. Even our lips and mouth gets dry in the deficiency of vitamin B 2.
Swelling in the neck, anaemia, wrinkled skin, tiredness, a burden of eyes, lack of sleep and body shivering are also the main issues in the deficiency of it.
Milk and milk products like curd, paneer (tofu), cheese, butter, etc. have VITAMIN B2.
VITAMIN B6: – for a healthy digestive system it is magnificent . and it also generates hormones and brain chemicals in our body, due to which you can stay away from the diseases like depression, forgetness, tiredness, etc.
Grains, banana, Dalia, nuts, seeds and dried grapes have vitamin B 6.
VITAMIN B9: – it helps in the synthesis of DNA, the formation of red blood cells and metabolism of amino acids.
Broccoli, sprouts, spinach, beans, green leafy vegetables, peas, gram, brown bread, milk and its products, beetroot, and date are abundant in it.
VITAMIN B12: – Vitamin B 12 is a primary source of releasing energy from food in our body. It also helps in the generation of red blood cells, haemoglobin, brain, spinal cord, and nerves. It helps in providing protein to the nervous system to keep it fit.