In today’s world, everyone is health conscious, especially women. They always prefer to follow a healthy diet plan. A diet can be termed as a healthy diet if it includes a right combination of vitamins. Women regardless of their weight, activity and age needs to take a good amount of vitamins to prevent various health problems and have optimal health.
Vitamins are helpful for different parts of our body to function properly because they are organic compounds which are essential for our body. Every vitamins are different and each vitamin performs a specific function. If you have deficiency of any vitamin then it might cause a serious problem. Because of this reason it is essential to consume vitamins either from vitamin supplements or from the food you eat.
Below are the top 10 vitamins for every women.
- Vitamin A
Vitamin A is rich in antioxidants. Vitamin A is essential for every women of any age, because vitamin A aids in strengthening and building bones, soft tissues, mucous membrane, teeth and skin. Moreover, it also reduces the risk of chronic illness, boosts the immune system, slows down the aging process and improves vision.
Vitamin A rich foods includes cantaloupe, apricots, watermelon, broccoli, papaya, red pepper, eggs, milk, carrots, pumpkin, tomatoes, guava, kale, peaches, spinach, liver 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 B6
Vitamin B6 is also known as pyridoxine, which is an essential vitamin essential for a good and healthy immune system. Vitamin B6 also helps the body produce brain and hormones chemicals, which helps to reduce depression, memory loss and heart disease.
It is also useful in regulating blood sugar level. It is highly beneficial for pregnant woman to get rid of morning sickness. Deficiency of vitamin B6 in your body can cause anemia.
Some of the vitamin B6 rich food includes cereals, bananas, beans, oatmeal, seeds, dried fruits, avocados, meats, fish and nuts.
- Vitamin B7
Vitamin B7, also known as biotin, is required for cell growth and synthesis of fatty acids. This vitamin keeps the sweat glands, hair and skin healthy. In fact, it promotes hair growth and helps treat brittle nails. Also, vitamin B7 is required for bone growth and bone marrow and helps maintain normal cholesterol levels.
Though a deficiency of vitamin B7 is very rare but it occurs then it can cause brittle hair, rashes, abnormal heart functioning, lethargy, anemia, and mild depression.
Some of the best food choices to get 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 B9
Vitamin B9, also known as folic acid, is essential for every woman as it helps prevent 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.
A deficiency of vitamin B9 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 B12
Another essential vitamin that every woman should eat is B12, which is important for metabolism, normal cell division and protein synthesis. This vitamin helps prevent heart disease, memory loss and anemia.
It also can be used to treat depression and help maintain healthy nerve system and brain functioning. Vitamin B12 deficiency can cause irritability, depression and confusion. It can also cause tongue and mouth inflammation.
Some of the best food sources for vitamin B12 are cheese, eggs, fish, meat, milk, yogurt and fortified breakfast cereals.
- Vitamin C
Known as an immunity booster, vitamin C has many 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. 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 D
Vitamin plays a vital role in keeping your bones strong, because it promotes the absorption of calcium as it is fat soluble vitamin. Moreover, it also reduces the risk of rheumatoid arthritis, various kinds of cancer and various sclerosis.
It is also very helpful in reducing pre-menstrual syndrome symptoms and in protecting your eyesight. Lack of vitamin D might contribute to osteoporosis and might weaken your bones too.
A daily exposure to sunlight might provide your body the amount of dose of vitamin D that it requires. For the people who are light skinned, 10 to 15 minutes of sunlight is more than sufficient. Added, you can also eat foods that are high in vitamin D such as fortified milk, eggs, and fatty fish and liver.
- Vitamin E
Vitamin E contains anti-aging properties that fight cell damage and slow down age-related changes in your body. This vitamin also helps prevent heart disease, cataracts, memory loss and certain types of cancer.
Plus, vitamin E is essential for skin and hair. It is often included in hair and skin care products.
Foods that are rich in vitamin E include wheat germ, hazelnuts, almonds, spinach, margarine, corn oil, cod liver oil, peanut butter, safflower oil and sunflower seeds.
- Vitamin K
Vitamin K plays an important role in maintaining normal blood clotting, reducing the risk of various heart disease and maintaining normal blood clotting. It is an essential vitamin for increasing the energy level and in immune functioning.
Some of the foods which are good source of vitamin K are green leafy vegetables, fish oil, whole grain fish products and soya bean oil.
You can get a good essential vitamins if you include five servings of vegetables and fruits every day in your diet. You can even take supplements of vitamin if you cannot consume ample amount of vitamins from different foods. But to take a vitamin supplement, you must consult a doctor.