At present, a lot of women are health conscious and choose to follow a healthy diet plan which includes the right combination of vitamins. A variety of vitamins must be consumed by women of every age, weight, and activity. This will provide optimal health and prevent different types of health problems.
In order to help the different body parts to function properly, vitamins are needed. A deficiency of the vitamins needed can contribute to some health problems. That’s why it’s really important to get vitamins from foods you eat or from a vitamin supplement.
Women of all ages need vitamin A as it contains antioxidant properties. This vitamin aids in building and strengthening bones, teeth, skin, soft tissue, and mucous membranes. Aside from these, it also improves vision, reduces the risk of chronic illness, boosts the immune system, and slows down the aging process.
Its sources are pumpkin, papaya, peaches, carrots, apricots, cantaloupe, guava, broccoli, kale, tomatoes, watermelon, spinach, eggs, red peppers, fortified cereals, liver, and milk.
Known as riboflavin, vitamin B2 is essential for good health, metabolism, and normal growth. It reduces tingling, numbness, fatigue, anxiety, stress and also helps in boosting energy and strengthening the immune system.
Deficiency of vitamin B2 can cause pale eyes and tongue, mouth ulcers, cracks on the lips, a sore throat, dry hair, itchy skin, and wrinkles.
Its sources are organ meats, yogurt, cheese, milk, almonds, nuts leafy vegetables, yeast, eggs, cereals, whole grains, and mushrooms.
Vitamin B6 helps the body produce hormones and brain chemicals, which in turn helps reduce depression, heart disease, and memory loss. Lack of vitamin B6 in the body can cause anemia.
Some of the best foods for a healthy dose of vitamin B6 are bananas, meats, beans, fish, oatmeal, fortified cereals, avocados, nuts, seeds, and dried fruits.
Vitamin B7 is also known as biotin. It keeps the hair, skin, and sweat glands healthy. Vitamin B7 is also needed in bone and bone marrow growth. Plus, it helps in maintaining the body’s normal cholesterol levels.
Symptoms of deficiency from this vitamin can cause rashes, anemia, brittle hair, mild depression, lethargy, and abnormal heart functioning.
Some of the best food choices to get vitamin B7 are carrots, bananas, cantaloupe, peppers, egg yolks, fish, sweet potatoes, yellow fruits, green leafy vegetables, lentils, brown rice, almonds, soybeans, oatmeal, milk, cheese, yogurt, and nuts.
Folic acid or vitamin B9 is essential as it helps memory loss, depression, cancer, heart disease, high blood pressure, and Alzheimer’s. Moreover, it also improves cellular functioning and brain health as well as helps in improving fertility and fetal development during pregnancy.
A deficiency of vitamin B9 in pregnant women can cause neural tube defects in the baby, such as spina bifida.
Dark leafy green vegetables, legumes, beans, orange juice, asparagus, melons, strawberries, fortified grains, eggs, and nutritional yeast are some of the foods rich in vitamin B9.
Due to the anti-aging properties of vitamin E, it can slow down the age-related change in your body and fight cell damage. It prevents memory loss, cataracts, heart disease, and a certain type of cancer.
Foods that are rich in vitamin E include margarine, corn oil, cod liver oil, wheat germ, hazelnuts, peanut butter, safflower oil, almonds, spinach, and sunflower seeds.
Vitamin C is an immunity booster that helps speed up the healing process, promotes tissue growth, and reduces the risk for certain kinds of heart disease, cancer, and tissue damage. It also has an important role in the formation of red blood cells.
Some of the best vitamin C-rich foods are kiwi, grapefruits, kiwi, oranges, tomatoes, peppers, potatoes, broccoli, strawberries, and sprouts.
Vitamin D promotes the absorption of calcium, which is vital in keeping the bones strong. Plus, vitamin D also reduces the risk of rheumatoid arthritis, multiple sclerosis, and various types of cancer. It can also help reduce premenstrual syndrome symptoms and protect your eyesight.
A deficiency of this vitamin may weaken your bones and contribute to osteoporosis.
A short daily exposure to the sun can give your body the needed dose of vitamin D.