Women nowadays are very health-conscious and prefer to follow a healthy diet plan. That healthy diet plan includes the right combination of vitamins, so that’s why women of every age, weight and activity level need to consume a wide variety of vitamins so that they can have optimal health and prevent different types of health problems.
Here, we’re presenting you the top 10 vitamins for women!
- VITAMIN B2
Vitamin B2 is known as riboflavin. It is essential for good health, normal growth and metabolism. It helps you boost your energy and strengthen your immune system, while at the same time it’s reducing tingling and numbness, anxiety, stress and fatigue. Vitamin B2 deficiency can affect metabolism and influence the immune system and neural functions that can cause pale eyes and tongue, a sore throat, mouth ulcers, cracks on the lips, dry hair, wrinkles and itchy skin. Foods rich in vitamin B2 are organ meats, cheese, milk, yogurt, leafy vegetables, yeast, eggs, cereals, whole grains, soybeans, almonds, nuts and mushrooms.
- VITAMIN A
Vitamin A possesses numerous antioxidant properties. Vitamin A is needed at women of all ages because it helps in building and strengthening the bones, teeth, soft tissue, skin and mucous membranes. Vitamin A also reduces the risk of chronic illness, improves vision, slows down the aging process and boosts the immune system. Foods are rich in vitamin A are: carrots, cantaloupe, pumpkin, apricots, tomatoes, watermelon, guava, broccoli, kale, papaya, peaches, red peppers, spinach, eggs, liver, milk and fortified cereals.
- VITAMIN B7
Vitamin B7 is also known as biotin. It is required for cell growth and synthesis of fatty acids. This is the vitamin that keeps the sweat glands, hair and skin healthy. It also promotes hair growth and helps treat brittle nails. Vitamin B7 is also required for bone growth and bone marrow and helps to maintain normal cholesterol levels. Vitamin B7 deficiency is very rare but it can occur and then it causes brittle hair, rashes, abnormal heart functioning, lethargy, anemia, and mild depression. The best food choices to intake vitamin B7 are: fish, sweet potatoes, almonds, carrots, bananas, cantaloupe, yellow fruits, green leafy vegetables, lentils, brown rice, peppers, egg yolks, soybeans, oatmeal, milk, cheese, yogurt and nuts.
- VITAMIN B6
Vitamin B6, also known as pyridoxine, is essential and necessary for a healthy immune system. It helps the body to produce hormones and brain chemicals, which in turn helps reduce depression, heart disease and memory loss.
It can also help regulate your blood sugar level. Pregnant women can eat foods rich in vitamin B6 to get rid of morning sickness. Lack of vitamin B6 in the body can cause anemia.
Some of the foods for a healthy dose of vitamin B6 are: fortified cereals, avocados, bananas, meats, beans, fish, oatmeal, nuts, seeds, and dried fruits.
- VITAMIN B12
B12 is another essential vitamin that every woman should eat, which is important for the metabolism, normal cell division and protein synthesis. This vitamin helps prevent heart disease, memory loss and anemia.
It can also be used to treat depression and help you maintain a healthy nerve system and brain functioning. Vitamin B12 deficiency can cause irritability, depression and confusion, but it can also cause tongue and mouth inflammation.
The best food sources for vitamin B12 are: cheese, eggs, fish, meat, milk, yogurt and fortified breakfast cereals.
- VITAMIN B9
Vitamin B9 is also known as folic acid and is essential for every woman because it helps in the prevention of heart disease, high blood pressure, Alzheimer’s, depression, cancer and memory loss. It also enhances brain health and cellular functioning and improves fertility and fetal development during pregnancy.
Vitamin B9 deficiency in pregnant women can cause neural tube defects in the baby, such as spina bifida.
Foods rich in vitamin B9 include dark leafy green vegetables, orange juice, asparagus, melons, strawberries, fortified grains, legumes, beans, nutritional yeast and eggs.
- VITAMIN D
Vitamin D is a fat-soluble vitamin that promotes the absorption of calcium and we all know that calcium plays a key role in keeping the bones strong. Vitamin D also reduces the risk of multiple sclerosis, rheumatoid arthritis and various types of cancer.
It can also help reduce pre-menstrual syndrome symptoms and protect your eyesight. Vitamin D deficiency may weaken your bones and contribute to osteoporosis.
Short daily exposure to sunlight can give your body the required dose of vitamin D. For most light-skinned people, an exposure of 10 to 15 minutes means that it is sufficient to produce enough vitamin D for the body. You can also eat foods rich in vitamin D like fatty fish, fortified milk, liver and eggs.
- VITAMIN C
Vitamin C is an immunity booster and it possesses numerous health benefits for women. It helps speed up the healing process, promotes tissue growth and reduces the risk for certain kinds of cancer, heart disease and tissue damage, but it also plays a key role in the formation of red blood cells.
Some of the best vitamin C-rich foods are: broccoli, grapefruits, kiwi, oranges, peppers, potatoes, strawberries, sprouts and tomatoes.
- VITAMIN K
Vitamin K promotes strong bones, maintains a normal blood clotting and reduces the risk of various heart diseases. This vitamin is also necessary for immune functioning and energy.
Some of the best food sources of vitamin K are: whole grain food products, green leafy vegetables, soybean oil and fish oil.
- VITAMIN E
Vitamin E possesses anti-aging properties that fight cell damage and slow down the age-related changes in your body. This vitamin also helps prevent heart disease, cataracts, memory loss and certain types of cancer.
Vitamin E is also essential for skin and hair. Skin care products often include it.
Foods rich in vitamin E are: wheat germ, hazelnuts, almonds, spinach, margarine, corn oil, cod liver oil, peanut butter, safflower oil and sunflower seeds.
Eating five servings of fruit and vegetables every day is a good way to intake all the essential vitamins. You can take vitamin supplements if you are not getting the required dose of vitamins from various foods and don’t forget: always consult your doctor before you decide to take any supplement!