Today’s women are health-conscious and prefer to follow a healthy diet plan. A healthy diet plan is one that includes the right combination of vitamins. Women of every age, weight and activity level need to consume a wide variety of vitamins to have optimal health and prevent different types of health problems.
Here are the top 10 vitamins that women need:
1. VITAMIN A
This vitamin is essential for every woman, as it plays a great role in strengthening the bones, soft tissue, teeth, skin, and mucous membranes. Moreover, vitamin A lowers the risk of chronic ailments, decelerates the aging process, boosts the immune system, and improves vision.
Vitamin A-rich foods include cantaloupe, carrots, apricots, pumpkin, tomatoes, guava, kale,watermelon, broccoli, papaya, red peppers, peaches, spinach, milk, eggs, liver, and fortified cereals.
2. VITAMIN B2
Vitamin B2, or riboflavin, is great for good health, metabolism, and normal growth. It’s helpful in boosting energy, strengthening the immune system, as well as reducing tingling and numbness, stress, anxiety, and fatigue.
Lack of vitamin B2 is associated with compromised immune system and neural functions, which can result in pale eyes and tongue, mouth ulcers, sore throat, cracked lips, wrinkles, itchy skin, and dry hair.
You can get vitamin B2 from organ meats, milk, cheese, leafy vegetables, yogurt, eggs, yeast, whole grains, almonds, soybeans, almonds, mushrooms, and nuts.
3. VITAMIN B6
This vitamin is also known as pyridoxine, and it’s essential for a healthy immune system. Vitamin B6 also helps the body to produce brain chemicals and hormones, which in turn minimize depression, memory loss, and heart disease.
Likewise, it can help regulate the blood sugar level, as well as get rid of morning sickness in pregnant women.
You can get this vitamin from foods like bananas, avocados, beans, meats, fish, nuts, oatmeal, dried fruits, seeds, and fortified cereals.
4. VITAMIN B7
Also known as biotin, Vitamin B7 is beneficial for synthesis of fatty acids and cell growth. It helps in maintaining the health of hair , skin, and sweat glands. Vitamin B7 is also important for bone growth and bone marrow. Likewise, it helps maintain normal cholesterol levels.
Vitamin B7 deficiency is associated with rashes, brittle hair, lethargy, mild depression, anemia, and abnormal heart functioning.
Vitamin B7-rich foods include sweet potatoes, fish, carrots, almonds, cantaloupe, green leafy vegetables, peppers, soybeans, bananas, yellow fruits, lentils, brown rice, egg yolks, milk, cheese, oatmeal, yogurt and nuts.
5. VITAMIN B9
This is also known as folic acid, and it is beneficial for preventing heart disease, depression, Alzheimer’s, memory loss, cancer, and high blood pressure. Moreover, it enhances brain health and cellular functioning, in addition to improving fertility and fetal development during pregnancy.
Lack of sufficient vitamin B9 in pregnant women may result in neural tube defects in the baby, like spina bifida.
You can get vitamin B9 from foods such as orange juice, dark leafy green vegetables, asparagus, strawberries, melons, fortified grains, beans, legumes, nutritional yeast, and eggs.
6. VITAMIN B12
This vitamin is essential for normal cell division, protein synthesis, and metabolism. It helps avert memory loss, anemia, and heart disease. You can also use it to treat depression as well as to maintain healthy nervous system and brain functioning.
Deficiency of vitamin B12 is associated with depression, confusion, and irritability. It can also lead to tongue and mouth inflammation.
Foods rich in vitamin B12 include eggs, cheese, meat, fish, yogurt, milk, and fortified breakfast cereals.
7. VITAMIN C
Vitamin C has numerous health benefits, including accelerating the healing process, promoting tissue growth, as well reducing the risk of tissue damage, heart disease, and certain kind of cancer. It also plays a part in the red blood cells formation.
You can obtain vitamin C from foods such as grapefruits, broccoli, kiwi, peppers, oranges, potatoes, sprouts, strawberries, and tomatoes.
8. VITAMIN D
Being a fat-soluble vitamin, vitamin D promotes the calcium absorption, which plays an integral role in keeping the bones strong. The vitamin also minimizes the risk of rheumatoid arthritis, multiple sclerosis, and various types of cancer.
Also, it has the potential of reducing pre-menstrual syndrome symptoms and safeguard your eyesight.
Vitamin D deficiency is associated with weak bones and osteoporosis.
You just need 10-15 minutes daily exposure to sunlight, to get the recommended dose of vitamin D. You can also eat vitamin D-rich foods, which include liver, fortified milk, fatty fish, and eggs.
9. VITAMIN E
With its anti-aging properties, vitamin E can combat cell damage and decelerate age-related changes in your body. Vitamin E is also effective in preventing cataracts, heart disease, memory loss, as well as certain types of cancer.
This vitamin is also beneficial for hair and skin. Vitamin E-rich foods include almonds, wheat germ, spinach, hazelnuts, corn oil, margarine, safflower oil, cod liver oil, peanut butter, and sunflower seeds.
10. VITAMIN K
This vitamin plays an integral role in maintaining normal blood clotting, promoting strong bones, and lowering the risk of various heart diseases. Vitamin K is also essential for energy and immune functioning.
You can get vitamin K from green leafy vegetables, whole grain food products, soybean oil, and fish oil.
In conclusion, you’re advised to eat five servings of fruits and vegetables per day. This is a great way to obtain all the essential nutrients. You can also take vitamin supplements if you’re not getting enough of the vitamins from various foods. However, you should consult your doctor before using any supplements.