Whether your Dining Style is“Grab‘n’ Go”Or“Sit & Chill,” Pay Attention to what you Eat.

Here are Eight Vitamins and Minerals that you Should make Time for Are;

1.CALCIUM

Calcium Essential for Healthy Muscles,Nerves,Blood Flow & Prevent Fragile Bones in later Life. Good sources:Milk,Yogurt,Cheese Broccoli.

2.VITAMIN D

This vitamin helps your Brain Cells Communicate,Boosts Immunity & Partners with Calcium to promote Healthy Bones.Good sources;Salmon,Eggs,Milk, Mushrooms.

3.FOLATE

This B vitamin is essential for making DNA and Healthy Red Blood Cells.Folate prevents certain types of Birth Defects—when a woman has Adequate Folate in her System before She becomes Pregnant.Good sources:Spinach, Brussels sprouts,Asparagus,Broccoli, Beans.

4.IRON

Without adequate iron, your body cannot make new red blood cells, which deliver vital oxygen to all of your tissues. The result can be fatigue and anemia.Good sources;Liver,Meat,Turkey,Chicken,Beans,Spinach,Raisins

5.VITAMIN C

This Multi Tasking Antioxidant is a Woman's Best Friend,Possibly Combating Infections & it Supports Healthy Collagen & Helps Prevent Wrinkles and Dry Skin as Woman Age. Good sources:Red & Green Peppers,Kiwifruit,Oranges, Grapefruit, Strawberry & Tomatoes Etc.

 6.VITAMIN B12

This Vitamin is Important for Healthy Nerves and Blood Cells.Good sources; Meat,Poultry,Fish,Milk,Eggs Etc.

7.IODINE

Your Body Uses Iodine to make Thyroid Hormone,which Regulates Metabolism Throughout your Body.Good sources; Fish,Milk,Yogurt,Grains,Seaweed & Iodized Salt.

8.MAGNESIUM

One in Every Three American Women has Heart Disease & nearly One in 10 has Diabetes.By Promoting Healthy Blood Pressure and Blood Sugar Levels, Magnesium may Help Prevent both Diseases.Good sources;Spinach & Other Leafy Greens,Beans,Nuts,Whole Grains

Dr Khalid Ur Rehman

MD physician, Medical Officer J&K Health Services