Slacking on your iron intake causes your body to reduce the production of red blood cells, causing anemia. What’s more, blood loss during your period depletes your body’s iron stores, so it’s particularly important for women with heavy periods to eat iron-rich foods or take supplements.

(Try this recipe: Harissa Beef)

Your body needs calcium to build and maintain strong bones. Thus, calcium consumption is important for aging adults, particularly postmenopausal women whose bone breakdown exceeds formation, resulting in bone loss and increased risk of osteoporosis over time.

Magnesium is needed for more than 300 biochemical reactions in the body, but there are other reasons you won’t want to run low on it, including deficiency symptoms such as chronic or excessive vomiting and diarrhea, and migraines.

Vitamin A plays a vital role in vision support. Research also suggests that vitamin A may reduce the mortality rate from measles, prevent some types of cancer, aid in growth and development, and improve immune function. It can be found in tomatoes if popping tablets don’t agree with you.

(Try this recipe: 10 Healthy Tomato Recipes Great For Your Diet)

Folate is imperative for the prevention of anemia. The daily recommended amount is 400 micrograms, but this need increases to 600 micrograms for pregnant women and 500 micrograms for those lactating. Furthermore, people with low intake of folate are also at increased risk for certain types of cancer. Beans are a good source for folate.

While a lack of biotin is rare, getting sufficient amounts staves off signs of deficiency including hair loss, brittle nails, and a scaly, red facial rash. Luckily, these you can alleviate these symptoms by boosting your biotin intake, which also helps neurological symptoms, such as mild depression, in adults. Biotin can be found in avocados too!

Deficiency of certain B vitamins, often referred to as B complex vitamins, can cause a host of awful symptoms including tiredness, loss of appetite, abdominal pain, depression, and respiratory infections. Eggs contain B vitamins but could raise your cholesterol levels when taken in large amounts.

(Try this recipe: Baked Eggs With Bacon And Tomato)

Vitamin C’s healing powers make it an essential antioxidant that is believed to boost your immune system. It is also often used as an ingredient in skincare products since vitamin C can boost your body’s collagen production to help reduce wrinkles and can also firm up and moisturize your skin.

Research shows that omega-3 fatty acids reduce inflammation and may help lower risk of chronic diseases such as heart disease, cancer, arthritis, and other joint problems. What’s more, studies have found that those who ate more fish high in omega-3 fatty acids were less likely to have eye disease problems in the future.

Probiotics can help treat a number of ills, including diarrhea, vaginal yeast and urinary tract infections, irritable bowel syndrome, and certain intestinal infections, while also reducing bladder cancer recurrence and preventing or reducing the severity of colds and flu.

(Try this recipe: Strawberry Frozen Yoghurt)

Studies suggest that Coenzyme Q10 may fight cancer, Parkinson’s disease, and Huntington’s disease, as well as improve physical performance while exercising. Japanese researchers, for instance, found Coenzyme Q10 supplementation decreased exercise-induced muscle injury.

Flaxseed is said to lower cholesterol levels, boost the immune system, and protect against cancers, including breast cancer. Note that flaxseed oil contains only omega-3 fatty acids and not the additional fiber or lignans available through the seed, but its health benefits are undeniable.

Preliminary research has shown that grape seed extract may protect brains in ways that fight against future age-related dementia, as well as decrease the development of skin cancer due to UVB radiation exposure. In pill form, it also helps maintain collagen and elastin, two building blocks of smooth skin.

(Related: 10 Wonder Foods For Better Health & Younger Looking Skin)