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.
Vitamins are organic compounds that help different parts of the body function properly. Each of the different vitamins performs a specific function. A deficiency of needed vitamins can contribute to some serious health problems. This is why it is essential to get vitamins from the foods you eat or, if necessary, from vitamin supplements.
Here are the top 9 vitamins for women
VITAMIN A
Vitamin A is known for its antioxidant properties. Women of all ages need vitamin A, as it helps in building and strengthening bones, teeth, soft tissue, skin and mucous membranes. In addition, the risk of chronic diseases is reduced, improves vision, slows the aging process and stimulates the immune system.
Vitamin A is found in carrots, cantaloupe, squash, apricots, tomatoes, watermelon, guava, broccoli, kale, papaya, peaches, red peppers, spinach, eggs, liver, milk and fortified cereals.
VITAMIN B2
Known as riboflavin, Vitamin B2 is essential for good health, normal growth and metabolism. It helps boost energy and strengthen the immune system, while reducing tingling and numbness, anxiety, stress and fatigue.
A deficiency of vitamin B2 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.
Some of the foods rich in vitamin B2 are organ meats, cheese, milk, yogurt, leafy vegetables, yeast, eggs, cereals, whole grains, soybeans, almonds, nuts and mushrooms.
Vitamin B7
Vitamin B7, or biotin, is needed 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.
It regulates cholesterol and is 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.
The following are the best food choices to consume it: 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-C
C enhances the defense and offers numerous health advantages. The recovery method increases, reduces the chance of cancer and issues, and facilitates the muscle development.
C can also be essential for that development of crimson blood cells.The subsequent meals are saturated in it: kiwi, carrots, oranges tomatoes, grapefruits bananas, and seedlings.
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
This vitamin is readily obtainable in fish, cheese, eggs, milk and yogurt. A lack of the vitamin causes depression, inflammation of the tongue and mouth, irritability and confusion. It helps in boosting metabolism, adequate cell division and protein synthesis.
Vitamin B9
Vitamin B9 is also called folic corrosive and it upgrades cerebrum well-being. You can find it at squeezed orange, asparagus, melons, strawberries, sustained grains, vegetables, beans, healthful yeast and eggs.
VITAMIN K
Vitamin K plays a vital role when it comes to preventing blood clots and strengthening the bones. It also prevents cardiovascular problems. Vitamin K can be consumed through whole grain foods, fish oil, leafy vegetables and soybean oil.
VITAMIN D
Vitamin D is a fat-dissolvable vitamin that advances the maintenance of calcium, which accept a key part in keeping the bones strong. Vitamin D in like manner reduces the risk of various sclerosis, rheumatoid joint aggravation and distinctive sorts of infection.
It can similarly reduce pre-menstrual turmoil signs and guarantee your visual recognition. A deficiency of this vitamin may cripple your bones and add to osteoporosis.
Short step by step presentation to light can give your body the required estimations of vitamin D. For most light-cleaned people, a presentation of 10 to 15 minutes is sufficient to convey enough vitamin D for the body. Besides, you can eat sustenance that are rich in vitamin D like oily fish, fortified milk, liver and eggs.
VITAMIN E
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.