While many nutritional recommendations are helpful for both men and women, women’s bodies have different requirements when it comes to vitamins.
Vitamins are vital for your overall health. Getting them in the daily recommended intake (DRI) amounts can be stress-free if you maintain a healthy, balanced diet. Most women can get all the essential vitamins their body need by making smart food choices. However, some women may need vitamin supplements.
Vitamins from supplements or, preferably, food is essential to maintain both your short- and long-term health. Add some of the food products from this article to your diet to ensure that you’re getting a wide variety of nutrients regularly.
1. Vitamin K
Vitamin K is essential for correcting blood clot and for the bones too. It can maintain the health of your body immune system and stabilize your energy levels. To increase your vitamin K intake, you need to consume food products such as whole grains, fish oil, soybean oil and green leafy veggies.
2. Vitamin E
Vitamin E can delay the aging process and other age-related conditions. It can also prevent some types of cancer along with heart problem and cataract. The vitamin is necessary for the proper function of the heart, for the skin and hair. Foods such as peanut butter, spinach, corn, cod liver oil, almonds, hazelnuts, margarine, and cauliflower are rich in vitamin E.
3. Vitamin D
Vitamin D is a fat-soluble vitamin that is essential for calcium absorption in the body. It is essential for the vision and bones as well, and lack of it can have serious repercussions on our health. We usually get many of our vitamin D from the sun, but it can also be found in dairy items, eggs, animal liver and fatty fish.
4. Vitamin C
Vitamin C is critical for numerous body functions. It plays a big role in the immune system and is essential for avoidance of infections and various illness. It can be found in citrus fruits, tomatoes, peppers, strawberries, sprouts and potatoes.
5. Vitamin B12
Vitamin B12 is not only essential for proper cellular division and protein synthesis, but also contributing in your metabolism. It is necessary for proper brain function, which treats depression and other neurological problems. It can be found in cheese, fish, dairy items and fortified cereal.
6. Vitamin B9
Vitamin B9 is also known as folic acid. It is essential for normal blood pressure. It helps you avoid anxiety, memory loss and cancer, while enhancing brain health and the function of the cells. Lack of this vitamin can cause developmental problems in children. The vitamin can be found in melons, dark leafy green vegetables, yeast, orange juice, fortified cereal, beans and asparagus.
7. Vitamin B7
Vitamin B7 is also known as biotin. It is vital for the synthesis of fatty acids and cellular growth. It helps improve the health of the cells, skin, hair and sweat glands, while also treating a variety of skin and hair problems. It can normalize your cholesterol and is vital for bones and bone marrow too. Absence of this vitamin in the body can lead to skin rashes, depression, anemia, breakable hair, unusual heart rhythm and sleepiness. Eggs, lentils, cheese, fish, peppers, almonds, oatmeal, sweet potatoes, yellow fruits, green leafy vegetables, brown rice, milk, soybeans and yogurt are rich with vitamin B7.
8. Vitamin B6
Vitamin B6 is also known as pyridoxine. It can improve your immune system and aid the body in the production of hormones. It can help avoid amnesia, heart problem and depression. It can regulate sugar levels of your blood. Absence of the vitamin might lead to anemia. Foods that are rich in pyridoxine are seeds, fish, bananas, meat, fortified cereal, beans, oatmeal, avocado and dry fruits.
9. Vitamin B2
Vitamin B2 is also known as riboflavin. It is essential for accurate metabolic process, health and physical and psychological development. It fights anxiety, stress, tiredness and feeling numb and tingling in the limbs. It can reinforce your immune system and speed up your energy levels, while treating a wide variety of illness like sore throat, dry hair, pale eyes, mouth ulcers or split lips. Almonds, eggs, nuts, fish, milk, mushrooms, natural meat, veggies, yeast, entire grains and soybeans are rich with this vitamin.
10. Vitamin A
Vitamin A lowers the risk of several major diseases. It is a great anti-oxidant essential for your skin, bones, teeth, mucous membranes and tissues. It can be found in pumpkins, apricots, broccoli, papaya, red peppers, strengthened cereal, spinach and cantaloupe.