We all know as well that vitamins and minerals are necessary vegan sports nutrition for the body. While many dietary recommendations benefit both men and women, the body of women has different needs for vitamins.

Vitamins are the compounds you need to be healthy in your body. It is a general term, including minerals, essential fatty acids, enzymes and, of course, vitamins! By assuring that you include certain high - quality, fresh foods and ingredients in your healthy diet, you can ensure that these best quality vitamins and supplements are provided.

Here's a collection of ten essential vitamins and some of their natural sources of food that can assist keep you healthy:

VITAMIN A;

It is good for healthy and happy eyes and overall well – being growth, including good skin and teeth.

The natural source of vitamin A are carrots and many other orange foods, including sweet potatoes and spinach melons, all of which are pigmented with carotene.

VITAMIN B;

It is good for Energy creation, immune purpose and iron fascination.

This essential group of nutrients can be originate in whole untreated foods, specifically whole particles, potatoes, bananas, lentils, spicy peppers, beans, yeast and treacle.

VITAMIN C;

It is good for strengthening plasma vessels and giving skin its pliability, anti-oxidant purpose and iron immersion. This one everybody knows–oranges! But they are not the only cause–other vitamin C-packaged fruits and vegetables include guava, red and green chilies, kiwi, grapefruits, strawberries, carrots and papaya.

VITAMIN D;

Vitamin D is good for healthy and strong bones. Other than spending a few minutes in the sun that stimulates the production of vitamin D, this nutritional must can be obtained from eggs, fish and chickens.

VITAMIN E;

It is good for Blood movement, and defense from free radicals. The powerful almond is our favorite Vitamin E food. So you all can also fill other nuts, sunflower seeds and tomatoes to make the most of them.

VITAMIN K;

Vitamin K is good for Blood coagulation – that is, the procedure by which your blood clots. Leafy greens are the healthiest source of vitamin K so make sure you eat lots of potatoes, spinach, carrots and beans.

MAGNESIUM;

Magnesium is an essential nutrient and must therefore be obtained from meat or milk. Magnesium is best known for its importance in the production of bone and energy. Magnesium can, however, have many more benefits. However, many people are deficient in magnesium because they do not eat the right food but not because they need multivitamins. Try to eat more potatoes, spinach, artichokes, wheat, coconut milk, brown rice or peanuts.

Calcium;

Calcium is best for healthy bones and teeth’s. This nutrient is another that most of us already know-milk products such as yogurt, cheese and milk, tofu and black molasses are the best sources.

IRON;

Iron is good for naturally build muscles and keep healthy blood. You may be surprised to know that clams top protein content, followed by mussels and organ meats such as liver. Soybeans, cereals, coconut milk, beans, black beans and spinach are major sources of iron for the vegetarians of us.

ZINC;

Zinc is good for Immunity, development growth and fertility. The natural source of zinc are seafood’s like mussels, along with spinach, cashews, beans and–wait – dark chocolate, are also zinc rich.