All women should take proper care of their health and try to follow a healthy diet plan and lead an active lifestyle. This involves consumption of all the needed nutrients in order to optimize their health and prevent serious health problems.
Check out the following 10 vitamins which are great for all women:
Vitamin C provides various health benefits and boosts the immunity. It accelerates the healing process, lowers the risk of cancer, tissue damage and cardiovascular problems, and supports the tissue growth.
This vitamin is also very important for the formation of red blood cells. Vitamin C is consisted in tomatoes, potatoes, oranges, broccoli, kiwi, grapefruits, peppers, strawberries, and sprouts.
Biotin or vitamin B7 is very important for the growth of cells and synthesis of fatty acids. It promotes skin, hair, and sweat glands health, stimulates the growth of hair, and treats brittle nails.
Biotin regulates the cholesterol and is very essential for bone growth and bone marrow. In some rare cases, people suffer from its deficiency, which leads to mild depression, anemia, rashes, brittle hair, abnormal heart functioning, and lethargy.
You can find vitamin B7 in carrots, lentils, cheese, nuts, egg yolks, fish, peppers, sweet potatoes, oatmeal, almonds, bananas, cantaloupe, yellow fruits, brown rice, green leafy vegetables, soybeans, milk, and yogurt.
Vitamin E has anti-aging properties which prevent cell damage and decelerate age-related changes in the body. It also prevents certain cancer types, memory loss, heart disease, and cataracts.
This vitamin is very helpful for the hair and skin, so it is often involved in skin and hair care products. You can find it in peanut butter, corn oil, spinach, wheat germ, cod liver oil, hazelnuts, almonds, margarine, corn oil, safflower oil and sunflower seeds.
Vitamin A is great antioxidant and it helps the building and strengthening of your skin, bones, teeth, soft tissue, and mucous membranes. It lowers the risk of chronic illnesses, boosts immunity, decelerates aging, and improves vision.
Foods rich in it include milk, papaya, kale, watermelon, carrots, eggs, peaches, liver, cantaloupe, spinach, apricots, pumpkin, tomatoes, guava, broccoli, papaya, red peppers, and fortified cereals.
Pyridoxine or vitamin B6 is very important for a healthy immune system. It prevents memory loss, heart diseases, and depression.
In case of pregnancy, it treats morning sickness. Yet, its deficiency may cause anemia. The following foods: seeds, fish, nuts, bananas, meats, fortified cereals, avocados, beans, oatmeal, and dried fruits, are high in vitamin B6.
Vitamin K maintains normal blood clotting, strengthens the bones, and lowers the risk of cardiovascular issues. It is of high importance for energy and the normal function of the immune system. It can be consumed through fish oil, whole grain food products, soybean oil and green leafy vegetables.
Vitamin B9, or folic acid, is needed as it is very useful in the case of high blood pressure, heart disease, depression, cancer, and memory loss. Additionally, folic acid promotes brain health and cellular functioning, enhances fertility and fetal development during pregnancy.
Its deficiency in pregnant women leads to neural tube defects in the baby, like spina bifida. It is found in melons, eggs, beans, strawberries, dark leafy green vegetables, nutritional yeast, orange juice, asparagus, fortified grains, legumes, and nutritional yeast.
Vitamin B2 is also known as riboflavin, and it is very important for the metabolism, good health, and normal growth. It treats stress, anxiety, numbness, tingling, fatigue, strengthens the immunity, and boosts energy.
If you don’t have enough of this vitamin, you might face with poor immune system, problems with your metabolism, and neural function. These all leads to wrinkles, itchiness, a sore throat, dry hair, pale eyes and tongue, mouth ulcers, and cracked lips.
Some foods high in it include milk, mushrooms, almonds, eggs, nuts, cereals, organ meats, cheese, yogurt, leafy vegetables, yeast, whole grains, and soybeans.
Vitamin B12 is very essential for proper cell division, metabolism, and protein synthesis, and protects against anemia, memory loss, and heart disease. Vitamin B12 treats depression and promotes a healthy function of the brain and a healthy nerve system.
Its lack may lead to depression, confusion, and irritability, as well as inflammation of the mouth and tongue. It is found in eggs, milk, cheese, fish, yogurt and fortified breakfast cereals.
This fat-soluble vitamin helps the absorption of calcium, which is vital for strong bones, and it lowers the risk of certain cancer types, multiple sclerosis, and rheumatoid arthritis.
A short daily exposure to sunlight can obtain the required daily dose of vitamin D.
An exposure of 10- 15 minutes will be enough to produce vitamin D for the body. It can also be consumed through foods like eggs, liver, fatty fish, and fortified milk.
Therefore, the consumption of five servings of fruit and vegetables daily will provide the needed amount of vitamins. In case you lack some of these vitamins, you can also take vitamin supplements, but make sure you consult your doctor prior to starting any therapy.
Source: Healthy Food House