Beauty and Care

Top 10 Vitamins for Women

Following a diet which consists of healthy and nutritious foods protects your health.

The intake of vitamins and minerals plays an important role in your bodily functions. Nutritional deficiencies can cause many health problems. So, it is very important to get an adequate amount of vitamins. Women are advised to follow a diet which includes these vitamins in order to prevent serious health diseases.

The best 10 vitamins for women 

Vitamin A 

This vitamin has potent antioxidant potential. It strengthens and builds your bones and teeth. Vitamin A reduces the risk of developing chronic diseases, prevents premature aging, improves your vision, and boosts your immune system.

Consume foods which are high in vitamin A such as cantaloupe, carrots, apricots, pumpkin, watermelon, tomatoes, broccoli, papaya, kale, red peppers, peaches, spinach, liver, eggs, and fortified cereals.

Vitamin B 

Vitamin B is also called riboflavin which is essential for a fully functioning metabolism. This vitamin increases your energy and boosts your immune system. Also, it reduces anxiety and stress. Vitamin B deficiency affects the function of your metabolism and the quality of your skin.

Cheese, leafy vegetables, milk, whole grains, cereals, eggs, almonds, mushrooms, nuts, and soybeans are a rich source of vitamin B.

Vitamin B6

This vitamin keeps your immune system healthy and regulates insulin and thyroid hormone. Vitamin B6 deficiency increases the risk of heart disease, memory loss, and depression. Foods which are high in vitamin B6 are especially recommended to pregnant women in order to prevent morning sickness.

Avocados, fortified cereals, bananas, dried fruits, fish, beans, nuts, and oatmeal are a rich source of vitamin B6.

Vitamin B7

Vitamin B7 increases brain cell growth and regulates your cholesterol levels. This vitamin is essential to maintain healthy skin, hair, and nails.

Sweet potatoes, fish, carrots, almonds, bananas, green leafy vegetables, egg yolks, soybeans, yogurt, cheese, and peppers are a rich source of vitamin B7.

Vitamin B9

This vitamin is also known as folic acid. Vitamin B9 plays an important role in fetal development and prevents birth defects. Additionally, it helps in the prevention of Alzheimer’s disease, memory loss, and heart disease.

Asparagus, green leafy vegetables, strawberries, eggs, and orange juice are high in vitamin B9.

Vitamin B12

This vitamin helps in the prevention of neurological diseases, heart disease, and anemia. Vitamin B12 deficiency can cause depression, irritability, and confusion.

Foods high in vitamin B12 include eggs, meat, fish, fortified cereals, and yogurt.

Vitamin C 

Vitamin C helps your immune system function. Also, this vitamin speeds up the recovery process, protects your heart health, and prevents free radical damage.

Grapefruits, oranges, broccoli, kiwi, potatoes, peppers, tomatoes, and sprouts are a good source of vitamin C.

Vitamin D

This vitamin promotes the absorption of calcium and strengthens your bones. It prevents rheumatoid arthritis and multiple sclerosis. Additionally, vitamin D improves your vision and alleviates the symptoms of premenstrual syndrome. Vitamin D deficiency leads to osteoporosis.

Sunlight is the best source of vitamin D. Lighter-skinned people should get 10-15 minutes of sun exposure. Foods like fatty fish, fortified milk, eggs, and liver are a rich source of vitamin D.

Vitamin E 

Vitamin E acts as a powerful antioxidant which prevents premature aging and makes your skin look younger. This vitamin is important for your brain health as well.

Consume hazelnuts, wheat germ, spinach, almonds, peanut butter, and sunflower seeds as they are a rich source of vitamin E.

Vitamin K 

This vitamin keeps your bones strong. Also, it reduces the risk of heart diseases, strengthens your immune system, and boosts your energy.

Increase the intake of foods high in vitamin K such as green leafy vegetables, whole grains, fish oil, and soybean oil.

Taking vitamin supplements is sometimes necessary, but consult your doctor first.

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