Listen up ladies: 10 vitamins we all need

I like the view in this piece that we shouldn't rely on a pill to get all of the vitamins and minerals we need to keep our bodies healthy. Many exist in abundance in food so why no make a commitment to include them as part of a regular diet rather than always turning to a multivitamin? I'm not saying they multivitamins are useless, but if it's possible to absorb vitamins in food, why not give that a try too?

For those who are interested in giving it a go, here is a list of 10 essentials, along with one of the many reasons each is so good for you and some of the foods that are packed full of them:

• Iron - Prevents anemia, found in tofu, lean red meat, nuts and seeds, dried fruit and fortified cereal.
• Vitamin C - Helps your body deal with stress, found in orange juice and citrus fruits, strawberries, broccoli, spinach and bell peppers.
• Vitamin D - Aids in cancer prevention, found in fortified milk and yogurt, salmon and can be absorbed from a small amount of sun exposure.
• Vitamin E - An antioxidant that helps lower the risk of a stroke, found in almonds and sunflower seeds.
• Vitamin K - Aids in blood clotting, found in avocados, kale, spinach and pine nuts.
• Calcium - Essential for bone health, found in milk and dairy products, broccoli, almonds and sesame seeds.
• Folate - Fights cancer, found in peanuts, lentils, corn and spinach
• Selenium - Keeps immune system strong, found in shellfish, Brazil nuts and sesame seeds.
• Magnesium - Helps keep bones strong, found in beans, seeds, nuts and green leafy vegetables.
• Potassium - Works to keep blood pressure level, found in sweet potatoes, cantaloupe, kiwi and bananas.

To find out more about why these are all so good for you, as well as other foods that contain the 10 vitamins and minerals, take a look here. The article even includes a recipe for each, and they all look pretty tasty.