Claire Corlett

Fish Food, Fish Tanks, and More

Top 17 Vitamins for Women Health

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 17 vitamins for women. 1. Vitamin A Vitamin A contains antioxidant properties. Women of all ages need vitamin A as it aids
in building and strengthening bones, teeth, soft tissue, skin and mucous membranes. Vitamin A also reduces the risk of chronic
illness, improves vision, slows down the aging process and boosts the immune system. Foods that are rich in vitamin A include carrots,
cantaloupe, pumpkin, apricots, tomatoes, watermelon, guava, broccoli, kale, papaya, peaches, red
peppers, spinach, eggs, liver, milk and fortified cereals. 2. 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. 3. Vitamin B6 Vitamin B6, also known as pyridoxine, is an
essential vitamin required for a healthy immune system. This particular vitamin also helps the body
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 with vitamin
B6 to get rid of morning sickness. Lack of vitamin B6 in the body can cause anemia. Some of the best foods for a healthy dose
of vitamin B6 are fortified cereals, avocados, bananas, meats, beans, fish, oatmeal, nuts,
seeds, and dried fruits. 4. 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. 5. 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. 6. 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. 7. 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. 8. Vitamin D Vitamin D is a fat-soluble vitamin that promotes
the absorption of calcium, which plays a key role in keeping the bones strong. Vitamin D also reduces the risk of multiple
sclerosis, rheumatoid arthritis and various types of cancer. It can also help reduce pre-menstrual syndrome
symptoms and protect your eyesight. A deficiency of this vitamin may weaken your
bones and contribute to osteoporosis. Short daily exposure to sunlight can give
your body the required dose of vitamin D. For most light-skinned people, an exposure
of 10 to 15 minutes is sufficient to produce enough vitamin D for the body. In addition, you can eat foods that are rich
in vitamin D like fatty fish, fortified milk, liver and eggs. 9. 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. 10. Vitamin K Vitamin K plays a key role in promoting strong
bones, maintaining normal blood clotting and reducing the risk of various heart diseases. This particular vitamin is also necessary
for immune functioning and energy. Some of the best food sources of vitamin K
are whole grain food products, green leafy vegetables, soybean oil and fish oil. 11. Iron Iron is responsible for transporting the oxygen
all throughout your body. It is also necessary for the production of
red blood cells, regulating the temperature and promote optimal immune system. Likewise, iron helps to produce hemoglobin. Anemia and iron deficiency are prevalent nutritional
issues anywhere in the world and higher risk are for adolescent girls. Increase intake of iron is recommended during
menstruation to replenish lost blood. 12. Iodine If you’re trying to become pregnant or bearing
a child, you must ensure to get adequate amount of iodine. This nutrient is important for the development
of the brain of your baby. Iodine is crucial to produce the right amount
of thyroid hormones that are essential for your metabolism. You can use iodized salt to prevent iodine
deficiency. Eating foods rich in iodine is the better
way to avoid deficiency such as seafood and sea veggies. Getting the recommended dietary intake of
iodine will spare you from hypothyroidism, hormonal imbalances, fatigue and goiter. 13. Magnesium Magnesium is significant for your body’s
biochemical processes. This mineral acts as an electrolyte that helps
to regulate sodium, potassium and calcium. Deficiency in magnesium can lead to experiencing
insomnia, leg cramps, muscle spasms, headaches, anxiety and digestive issues. Eating leafy green veggies, nuts, beans, seeds
and sea vegetables can help to get magnesium naturally. Older people who don’t have enough deposit
of magnesium in their body may experience decrease in magnesium bone stores, magnesium
intestinal absorption as well as excessive urinary loss. 14. Omega 3 Fish Oils Omega 3 fatty acids can prevent inflammation
and you can get it from Omega-3 fish oil. However, it’s important to have proper balance
of Omega 3 and Omega 6 to keep your brain, heart and immune system healthy. 15. Calcium Women after menopause are at higher risk of
developing osteoporosis. However, bone loss in women starts at their
twenties. That’s why it is recommended to get a daily
intake of calcium either by taking supplements or through diet. Calcium is important for hormone synthesis,
blood vessel and muscle functions as well as nerve signaling. Taking calcium along with magnesium and vitamin
D can prevent heart disease, cancer and diabetes. It’s important to ensure having the right
level of magnesium and vitamin D for better absorption of calcium. You should eat leafy green vegetables, okra,
broccoli and beans. Likewise, drinking raw milk or yogurt can
also enhance calcium intake. 16. Biotin
This B vitamin is essential to produce blood glucose and fatty acids. Women who don’t get the recommended daily
intake of biotin may experience depression, brittle nails and hair loss. 17. Folate
Folate is also essential for pregnant woman to prevent the possibility of developing neural
tube defects to unborn baby. It helps proper development of the spinal
cord and brain of your baby. To conclude, eating five servings of fruit
and vegetables each day is a good way to get all the essential vitamins. If you are not getting the required dose of
vitamins from various foods, you can take vitamin supplements. But before taking any supplement, consult
your doctor.

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