Thanks to its seamless health benefits, folic acid has been an important ingredient in food items, right from breads to pastas to other bakery items. Even leafy vegetables like spinach, lettuce and dried legumes are high in folate. Its tablets are popularly used as a dietary supplement. Folic acid is also very commonly used to prevent and treat low blood levels. It is also effective in treating liver disease, alcoholism, and kidney dialysis. Additionally, to prevent miscarriages, folic acid supplements are also given to women during their pregnancy.

Vitamin A is one of the best antioxidants that makes bones stronger, supplement gene regulation and maintain healthy skin. A favorite supplement for fitness enthusiasts, its other benefits include protecting your eyes’ health, preventing cancer, and improving immune system. Leafy vegetables like squash, spinach, apricots, and sweet potato, along with other items like milk, carrots, mangoes, tuna fish and eggs, are great source of Vitamin A. Daily intake can keep everyone from kids to grownups in best health condition.

Commonly called cholecalciferol, Vitamin D3 deficiency can lead to bone pain and muscle weakness among other symptoms; in little kids in particular. So it is important to maintain the right level of vitamin D3 in your body. While sunlight is a great source, vitamin D3 can and should be taken as supplement, when needed. Over-the-counters are great. But there are also food items that are good source of this nutrient like salmon, codfish, milk, cereal, mushrooms, and egg yolks.

Vitamin E can prevent and treat heart and blood vessels diseases, such as chest pains and high blood pressure. Additionally, it has many other benefits, right from balancing cholesterol, repairing damaged skin and improving muscle strength to balancing hormones, thickening hair and improving vision. There are many food items that are great source of Vitamin E, including tomato, mango, hazelnut, spinach, broccoli, kiwi, wheat germ and avocado.