How to Stay Healthy: 10 Essential Vitamins for Women

How to Stay Healthy

Vitamins and minerals are required for optimum physiological function. Women, in particular, require important vitamins to sustain excellent health, particularly during key phases, such as the onset of menstruation, pregnancy, and menopause. Each vitamin is responsible for a distinct function. A vitamin shortage can lead to a variety of serious health issues.

Micronutrients and vitamins are required for appropriate cell function, growth, and development. We can’t create all of the nutrients we need, so we have to eat a lot of them. Maintaining a healthy and balanced diet is an effective strategy to meet the daily vitamin requirements.

The Vitamins That Every Woman Should Take:

Essential vitamins for the body to function properly:

1. Vitamin A

How to Stay Healthy

Antioxidant properties are found in vitamin A. Bones, teeth, soft tissues, skin, and mucous membranes are all aided by this supplement. Vitamin A also helps to prevent chronic diseases, improve vision, delay the ageing process, and boost the immune system.

Eggs, liver, milk, carrots, cantaloupe, pumpkin, watermelon, guava, broccoli, kale, apricots, tomatoes, papaya, peaches, red bell peppers, spinach, and fortified cereals are examples of vitamin A-rich foods.

2. Vitamin B2

Riboflavin (vitamin B2) is required for optimum health, appropriate growth, and metabolism. Reduces tingling and numbness, worry, tension, and weariness while increasing energy and strengthening the immune system.

Vitamin B2 shortage can impact metabolism, as well as the immune system and neurological functioning. Pale eyes and tongue, painful throat, oral ulcers, chapped lips, dry hair, wrinkles, and itchy skin are some of the signs of a vitamin deficiency.

Cheese, milk, yoghurt, green vegetables, mushrooms, yeast, eggs, cereals, whole grains, soy, almonds, and walnuts are all high in vitamin B2.

3. Vitamin B6

How to Stay Healthy

Vitamin B6 (pyridoxine) is a necessary component of a healthy immune system. It aids in the production of hormones and brain chemicals, which aids in the reduction of depression, heart disease, and memory loss.

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It can also aid in the control of blood sugar levels. Pregnant women can avoid morning sickness by eating foods high in vitamin B6. Anemia can be caused by a lack of vitamin B6 in the body.

Fortified cereals, bananas, meats, avocados, beans, fish, oats, seeds, almonds, and dried fruits are all high in vitamin B6.

4. Vitamin B7

Biotin (vitamin B7) is required for cell development and fatty acid production. It’s in charge of keeping your sweat glands, hair, and skin in good shape. Encourages hair development and aids in the treatment of fragile nails. Vitamin B7 is also important for bone formation and bone marrow, as well as maintaining normal cholesterol levels.

Vitamin B7 deficiency is extremely uncommon, although it can cause brittle hair, skin rashes, irregular heart function, lethargy, anemia, and mild melancholy.

Fish, bananas, cantaloupe, yellow fruits, green leafy vegetables, sweet potatoes, almonds, carrots, egg yolks, soybeans, oats, milk, cheese, yoghurt, lentils, brown rice, bell peppers, and walnuts are all good sources of vitamin B7.

5. Vitamin B9

Folic acid (vitamin B9) is necessary for all women. Heart disease, high blood pressure, Alzheimer’s, depression, cancer, and memory loss can all be prevented with this supplement. It also enhances fertility and getting pregnant during pregnancy, as well as brain health and cell function.

Vitamin B9 deficiency in pregnant women can result in neural tube problems in their babies, such as spina bifida.

Dark green leafy vegetables, asparagus, melons, strawberries, fortified grains, oranges, legumes, beans, nutritional yeast, and eggs are all high in vitamin B9.

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6. Vitamin B12

How to Stay Healthy

Vitamin B12 is necessary for regular cell division, metabolism, and protein synthesis. This vitamin aids in the prevention of heart disease, dementia, and anemia.

It can also be used to treat depression and to keep the neurological system and brain in good working order. Irritability, depression, and disorientation are all symptoms of vitamin B12 insufficiency. Inflammation of the tongue and mouth is also a possibility.

Cheese, eggs, fish, meat, milk, yoghurt, and fortified cereals are all high in vitamin B12.

7. Vitamin C

How to Stay Healthy

Women can benefit from vitamin C in a variety of ways. It increases tissue growth, speeds up the healing process, and lowers the risk of some types of cancer, heart disease, and tissue damage. It is also important for the production of red blood cells.

Broccoli, oranges, peppers, kiwi, potatoes, strawberries, sprouts, and tomatoes are all high in vitamin C.

8. Vitamin D

How to Stay Healthy

Vitamin D aids calcium absorption and is essential for maintaining bone health. Vitamin D also helps to prevent diseases like multiple sclerosis, rheumatoid arthritis, and cancer. It’s a crucial vitamin for women going through menopause.

It can aid in the reduction of PMS symptoms as well as the protection of your eyesight. This vitamin shortage can weaken bones and contribute to osteoporosis.

9. Vitamin E

Vitamin E provides anti-aging effects that help your body battle cell damage and age-related changes. This vitamin also aids in the prevention of heart disease, cataracts, memory loss, and several cancers. Vitamin E is necessary for healthy skin and hair.

Wheat germ, hazelnuts, cod liver oil, peanut butter, almonds, spinach, margarine, maize oil, and sunflower seeds are all high in vitamin E.

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10. Vitamin K

How to Stay Healthy

Vitamin K is necessary for the maintenance of strong bones, good blood clotting, and the prevention of certain heart disorders. This vitamin is also required for immunological function and energy production.

Carrots, cantaloupe, pumpkin, apricots, tomatoes, watermelon, guava, broccoli, kale, papaya, peaches, red peppers, spinach, eggs, liver, fortified milk, and cereals are all good sources of vitamin K.

Consuming fresh fruits and vegetables on a daily basis is an excellent approach to obtain critical vitamins. If you’re not sure if you’re getting enough vitamins, you can take vitamin supplements, but first talk to your doctor.

When is it Necessary to Take Vitamins and other Supplements?

How to Stay Healthy

The majority of people do not require additional vitamin intake. There are, however, some exceptions.

Pregnant Women

Women who are pregnant or breastfeeding require additional vitamin B6 and B12, as well as folic acid. Folic acid can help prevent birth abnormalities like spina bifida as well as low birth weight. It is recommended that you take folic acid every day for at least a year before to your intended pregnancy.

Dietary Restrictions

Vegans may need to supplement their vitamin B12 intake. Vitamin A insufficiency can occur if you follow a vegan diet that excludes dairy, eggs, fish, and meat. It’s also critical to ensure that you obtain adequate zinc.

Aging

Vitamin D supplements may be necessary for older women and those who avoid sunlight. Vitamin D can be dangerous in big doses, so don’t take more than the recommended daily amount unless your doctor tells you to.

B vitamins, which are necessary for digestion and metabolic function, might be low in older persons.

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