Women today are much more conscious about their health than they were in the past. They try to have healthy lifestyle and healthy diet, but besides all of that they also need to be aware of the vitamin levels. The female body needs different vitamins that will prevent different health problems and improve the overall health.
These are the 10 important vitamins that every woman needs to take:
- Vitamin A
This vitamin is very important for the health of the skin, soft tissue mucous membranes, teeth and bones. It has powerful antioxidant properties. This vitamin slows down the process of aging, boosts the immune system and prevents some chronic diseases. This vitamin is contained in guava, watermelon, fortified cereal, milk, animal liver, eggs, peaches, carrots, apricots, tomatoes and pumpkin.
- Vitamin B2
Riboflavin or vitamin B2 is crucial for the proper growth of tissues and the metabolism. It can reduce fatigue, anxiety, the numbness and tingling in the limbs and improve the immune system. Vitamin B2 deficiency can affect the immune and neural system. It can cause red and itchy skin, wrinkles, cracked lips, dry hair, oral ulcers, pale face and tongue. Vitamin B2 is contained in soybeans, eggs, whole grains, cereal, green leafy vegetables, dairy products, almonds, mushrooms and nuts.
- Vitamin B6
Pyridoxine or vitamin B6 is essential nutrient for the immune system. It helps in the production of hormones and brain chemicals and reduces the risk of heart diseases, memory loss, anxiety and depression. This vitamin regulates the blood pressure. It`s highly recommended for morning sickness for pregnant women. Lack of B6 vitamin in the body can cause many health problems, anemia included. This vitamin can be found in seeds, nuts, dry fruit, fish, meat, beans, fortified cereals, avocado and bananas.
- Vitamin B7
Biotin or vitamin B7 is important for the synthesis of the fatty acids and the cellular growth. It prevents brittle nails and hair loss and keeps the health of the hair, skin and nails. It regulates the levels of cholesterol in the blood, it keeps the bone marrow healthy and it`s very important for the growth of the bones. Low levels of vitamin B7 or lack of it is very rare. It can cause symptoms like lethargy, depression, anemia, abnormal rhythm of the heart, brittle nails and hair and skin rashes. This vitamin is contained in bananas, cantaloupe, soybeans, peppers, egg yolks, brown rice, nuts and dairy products.
- Vitamin B9
Folic acid or vitamin B9 is very important for every woman. This vitamin prevents memory loss, depression, cancer, Alzheimer’s, heart diseases and hypertension. Folic acid is recommended for all the pregnant women because it improves the development of the fetus and prevents birth defects. Vitamin B9 deficiency can cause defects to the neural tubes like spina bifida. It is very important to keep the levels of vitamin B9 balanced. This vitamin is contained in asparagus, orange juice, beans, eggs, legumes, melons, strawberries and yeast.
- Vitamin B12
This vitamin is also very important because it reduces the risk of memory loss, anemia and heart diseases. It maintains the proper function of the metabolism and assists in protein synthesis and division of cells. It also keeps the nerves and brain functions under control and treats depression. Low levels of vitamin B12 can cause oral inflammation, confusion, irritability and depression. You can find vitamin B12 in fortified cereal, cheese, milk, meat and fish.
- Vitamin C
This vitamin is very beneficial for the overall health. It reduces the risk of many diseases, stimulates the tissue growth, accelerates the process of healing and improves the immune system. This vitamin is very important for the proper formation of red blood cells. Vitamin C can be found in strawberries, sprouts, tomatoes and citrus fruits.
- Vitamin D
Vitamin D is fat soluble vitamin which is very important for the health of the bones. This vitamin improves the absorption of calcium in the body. According to many studies this vitamin can prevent pre-menstrual symptoms, MS, rheumatoid arthritis and different cancer types. The sun is the main source of vitamin D. Also this vitamin can be found in animal liver, eggs and dairy products but in smaller amounts.
- Vitamin E
This vitamin has very powerful anti-aging properties. It prevents cell damage and it reduces the aging signs. It can also prevent some serious diseases like cancer, memory loss, heart diseases and cataract. It is very important for the health of the skin and hair. Vitamin E is contained in spinach, hazelnuts, almonds, margarine, corn oil, safflower oil, sunflower seeds and cod liver oil.
- Vitamin K
This vitamin is important for the blood clot and for the health of the bones. Vitamin K helps the body to produce energy and also reduces the risk of developing cardiovascular diseases. It is contained in whole grains, fish oil and green leafy vegetables.
In order to get all the needed nutrients during the aging process you need to consume at least 5 servings of vegetables and fruits every day. You can also take vitamin supplements, but before you take them you must consult your doctor.