Found in dark leafy greens such as spinach and kale, Vitamin K aids bone strength and blood clotting and helps to promote a healthy heart. It is also present in foods such as pine nuts, avocado and some vegetable oils. Like Vitamin D, the human body do not need a daily intake of Vitamin K as it is fat-soluble and therefore can be stored for future use. It is also produced by intestinal bacteria which further limits the need to obtain it from food.

9. Folate (0.2mg)

This B Vitamin commonly offered to women in the early stages of pregnancy in its synthetic form of Folic Acid, folate, along with Vitamin B12, is needed to help support the role of iron in making blood cells. Folate is essential in the making of DNA and is especially important during pregnancy. It has been shown to combat anaemia, particularly in pregnancy and it is also thought to decrease the risk of some cancers as it helps prevent changes to DNA. Natural sources of folate include spinach, beans, peanuts, lentils, broccoli and oranges.

10. Vitamin E (3mg)

This antioxidant protects cell membranes by fighting free radicals in order to prevent some diseases caused by them. Vitamin E may also reduce the risk of heart disease, stroke, Alzheimer's and some cancers. This is another nutrient which can be stored by the body and, therefore, easily absorbed through a healthy diet. The richest sources of Vitamin E are plant oils such as soya, corn and olive oil and it is also available from nuts, seeds and wheatgerm.

N.B. Spinach is an excellent source of several nutrients but should be included as part of a balanced diet as much of the nutritional value can not be absorbed by the human body.

Sources:

www.eatwell.gov.uk

www.homemakers.com

www.healthywomen.org

Learn more about this author, Sapphire Magpie Ravenclaw.
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