4. Vitamin B9/ Folic Acid
Vitamin B9, or folic acid, is very important particularly during pregnancy. If you do not take sufficient amounts of folic acid during pregnancy, your child could suffer from a poorly developed nervous system and mental retardation. This vitamin is also important for the production of blood cells, thereby preventing anemia. Folic acid, or Foliate, is also essential in the development of the central nervous system. This key nutrient also helps to make DNA and RNA, the building blocks of cells. It also prevents alterations to DNA that can lead to cancer. Adults and children require foliate to build normal red blood cells and prevent anemia. Food sources of foliate include vegetables such as spinach and greens, asparagus, citrus fruits, melons, strawberries, fortified grains, legumes and eggs.