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 7 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, milk.
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 cheese, milk, yogurt, leafy vegetables, cereals, whole grains, soybeans, almonds, nuts and mushrooms.
3. 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, milk, yogurt.
4. 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.
5. 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.
6. 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, corn oil, peanut butter, safflower oil and sunflower seeds.
7. 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 and soybean oil.
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