Dr. Oz: essential aliments with vitamins

The sunflower seeds and almonds provide important amount of Vitamin E which is vital for the brain, heart and skin.

The lack of vitamins A, E, D and B12 is extremely severe for the health of everyone's body. They are generally essential for our health, but also other 4 vitamins need to be included, according to Dr. Oz.

Instead of taking nutrition suplements, the specialist recommends having aliments rich in these 8 vitamins, to provide the necessary of vital nutritious factors. Which is why Dr. Oz conceived a system which can help you use the essential vitamins for your health's benefits. Below you'll see some of the aliments you need:

For vitamin K, you need to eat:

- 30 grams of spinach or 30 grams of kale cabbage

For vitamin A, have: - 1 sweet potato, or  1 carrot or a cup of melon chunks

To provide your body the enough B3 vitamin, you need to eat: - 1 cup of chicken breast chunks.

For vitamin B6 you need to eat dailyi: - 2 spoonfuls of banana slices, or 2 cups of tuna chunks.

You will find enough vitamin B12 in: - 100 grams of shrimps or 85 grams of sardins, or 85 grams of salmon

For the daily need of vitamin C, you need to eat: - 6 spoonfuls of strawberries, or 1 orange, or 1 kiwi.

For vitamin D, focus on: - 2 cups of milk, or 2 eggs.

For enough vitamin E, eat: - 56 grams of raw sunflower seeds or 56 grams of raw almonds.