Found in: Dairy foods. Fruits, Leafy vegetables etc.

Amount: 500mg (50% RDA)

Our nutritionists say: Calcium is a must for every mother over 30. Absorption of calcium becomes difficult with age and highly common deficiency of Vitamin D3 leading to weak bones and muscle pain.

Found in: Oranges, Amla, Strawberry etc.

Form: Ascorbic acid

Amount: 35 mg (53% RDA)

Our nutritionists say: Vitamin C helps wounds heal, boosts the immune system, and keeps infections at bay. Moreover, it is also seen to reduce cholesterol in body.

Found in: Avocados, Nuts, Egg Yolk, Mushrooms etc.

Amount: 35 mg (87% RDA)

Our nutritionists say: Biotin is the vitamin which helps produce keratin (protein responsible for forming nails, skin and hair). It increases hair growth and even helps promote younger & youthful skin

Found in: Fish, meats, milk, egg yolk etc.

Form: Cyanocobalamin

Amount: 1.1 mcg (50% RDA)

Our nutritionists say: Vitamin B12 is a supermineral. It turns food into energy, which in turn fuels brain development and growth. Most natural B12 is found in animal sources and this is especially good for vegetarians and vegans!

Found in: Carrots, Green leafy vegetables and Eggs

Form: Retinol palmitate

Amount: 450 mg

Our nutritionists says: Around here we have a saying: Vitamin A keeps the eye-doctors away! Eyes need this vitamin to heal themselves and reduce weakening of eyes with age.