All of us know that a healthy and balanced diet containing the adequate combination and quantity of vitamins and minerals, offers optimal health and protection from a wide variety of health issues.
This type of diet should be followed by the women, regardless of their age or activity level.
Each of these vitamins and nutrients has a specific function in the body. On the other hand, a deficiency in some vitamin can lead to a serious health problem.
These Vitamins Are Excellent for Women:
1. Vitamin C
It can actually boost the immune system, speed up the healing process, promote tissue growth, decrease the risk of developing heart disease, some types of cancer, and tissue damage.
This vitamin is critical for red blood cell formation.
Vitamin C-rich foods include oranges, broccoli, grapefruits, potatoes, kiwi, tomatoes, peppers, strawberries, and sprouts.
2. Vitamin B2
This vitamin is also referred to as riboflavin. In addition, Vitamin B2 is essential for normal metabolism, growth, and optimal health. To explain you more deeply, it can stimulate the energy levels and immune system, and lower fatigue, numbness and tingling, anxiety, and stress. This vitamin deficiency can negatively affect the metabolism, immune system, and neural functions, thus leading to pale eyes and tongue, sore throat, mouth ulcers, lip cracks, dry hair, wrinkles, and itchy skin.
Nuts, leafy vegetables, mushrooms, almonds, cheese, yeast, soybeans, eggs, cereals, milk, whole grains, and organ meats are abundant in this vitamin.
3. Vitamin B6
It is also called pyridoxine. Also, Vitamin B6 is crucial for a healthy immune system, as well as helps in creating brain chemicals and hormones in the body, thus reducing the risk of memory loss, depression, and heart disease.
What’s more, the blood sugar levels can be regulate by taking vitamin B6.
Additionally, avocadoes, seeds, beans, bananas, oatmeal, dried fruits, nuts, cereals, fish, and fortified meats are the foods abundant in this vitamin. These foods are highly recommended for pregnant women in their early pregnancy since they can help those women eliminate their morning sickness. On the contrary, the lack of vitamin B6 can result in anemia.
4. Vitamin B7
This vitamin is also known as biotin, which is essential for fatty acids synthesis and cell growth. Vitamin B7 can promote healthy sweat glands, nails, hair, and skin. Moreover, it is beneficial vitamin for bone growth and bone marrow, and keeps normal cholesterol levels. This vitamin deficiency can be rarely experienced, but if it happens, it can trigger abnormal heart functioning, anemia, brittle hair, rashes, mild depression, and lethargy.
The richest sources of these vitamin are almonds, carrots, sweet potatoes, fish, green leafy vegetables, bananas, cantaloupe, brown rice, yellow fruits, lentils, peppers, egg yolks, soybeans, milk, cheese, nuts, oatmeal, and yogurt.
5. Vitamin B9
This vitamin is also referred to as folic acid and is of vital importance for women because it enhances fertility and fetal development. Vitamin B9 can also prevent heart disease, hypertension, memory loss, Alzheimer’s, depression, and cancer. It promotes brain health and cellular functioning. If pregnant women have deficiency in this vitamin, it might cause spina bifida as well as other neural tube defects in the newborn.
Green leafy vegetables, strawberries, nutritional yeast, fortified grains, orange juice, asparagus, beans, eggs, legumes, and melons are an excellent Vitamin B9 source.
6. Vitamin B12
It is also a crucial vitamin that should be taken by each woman. Vitamin B12 is of great importance for normal cell division, metabolism, and protein synthesis. It helps in the prevention of anemia, memory loss, and heart disease.
This vitamin can also be used in the treatment of depression and for maintaining a healthy brain and nerve system. If there is vitamin B12 deficiency, it can trigger tongue and mouth inflammation, confusion, irritability, and depression.
The incredible sources of vitamin B12 are yogurt, eggs, meat, cheese, fortified breakfast cereals, and fish.
7. Vitamin K
It also promotes strong bones, and reduces the chance of developing heart diseases. Vitamin K is also important for optimal functioning of the immune system and keeping high energy levels.
Whole grain foods, green leafy vegetables, soybean and fish oil are foods high in vitamin K.
8. Vitamin D
It is a fat-soluble vitamin that stimulates the calcium absorption that is important for strong bones, and optimal vision. Vitamin D can also lower the possibility of developing multiple sclerosis, rheumatoid arthritis, and certain cancer types. It can decrease pre-menstrual syndrome symptoms. Deficiency in vitamin D can make the bones weaker, thus contributing to osteoporosis.
So, you should expose your body to sunlight for a short period of time in order to get the recommended daily Vitamin D dose. Specifically, 10-15 minutes a day will be just enough for your body to create the recommended daily dose of this vitamin in case you have lighter skin.
But, these are the foods that are rich in this vitamin: fatty fish, fortified milk, liver and eggs.
9. Vitamin A
It has great antioxidant properties, so it aids in building and strengthening soft tissue, bones, teeth, skin, and mucous membranes. This vitamin can also reduce the possibility of chronic illness, enhance vision, slow down the process of aging, and strengthen the immune system.
This vitamin can be found in milk, fortified cereals, eggs, liver, spinach, red peppers, kale, papaya, broccoli, tomatoes, watermelon, pumpkin, apricots, carrots, cantaloupe, guava, and peaches.
10. Vitamin E
It can prevent cell damage, and slow down the aging process due to its powerful anti-aging properties. Vitamin E can also help in preventing heart disease, cataracts, memory loss, and some cancer types.
Almonds, hazelnuts, spinach, wheat germ, peanut butter, corn oil, safflower oil, cod liver oil, and sunflower seeds are the best sources of this vitamin.
The Bottom Line
The ideal way to obtain all these essential vitamins is by eating 5 servings of vegetables and fruits per day. But, in case you do not get the recommended dose of these vitamins through your diet, then you should take vitamin supplements. However, before you start doing it, consult your doctor.