Top 10 Vitamins for Women

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Women, often more than men, are the ones who want to keep a slim and healthy figure and who try harder to be more physically active and lead a healthy lifestyle.

They strive to consume food rich in nutrients and to take supplements to make sure they get all the vitamins and minerals that they need. That’s why we want to share our knowledge of the 10 vitamins that every woman should take regularly so as to avoid potential problems with her health.

Vitamin A                                                                                                                                      

This vitamin is a powerful antioxidant which the body needs to maintain healthy teeth, bones, skin, mucous membranes and tissues.  Vitamin A can be found in apricots, papaya, cantaloupe, red peppers, pumpkins, broccoli, spinach and fortified cereal.

Vitamin B2                                                                                                                     

Also known as riboflavin, vitamin B2 is of extreme importance for proper metabolism and for both physical and mental development. It helps alleviate anxiety, stress, fatigue, numbness and tingling of limbs as well as strengthening immunity and boosting energy levels.  In addition, it is good for healing various health issues such as dry hair, cracked lips, mouth ulcers, sore throat and pale eyes.  Vitamin B2 is present in milk, eggs, almonds, nuts, mushrooms, fish, veggies, organic meat, soybeans and whole grains.

Vitamin B6                                                                                                                           

Also known as pyridoxine, B6 balances hormones and strengthens immunity. It helps in preventing depression, memory loss and heart disease.  The vitamin balances blood sugar levels and a deficiency of B6 leads to anemia.  You can find it in meat, fish, beans, seeds, oatmeal, fortified cereal and bananas.

Vitamin B7                                                                                                                   

This vitamin is also known as biotin and it promotes the synthesis of fatty acids and the growth of cells.  B7 maintains the health of skin, hair and sweat glands and it can regulate cholesterol.  A deficiency of the vitamin can show up in depression and lethargy, anemia, skin rashes, brittle hair, and abnormal heart rhythm.  You can get vitamin B7 from milk, yogurt, eggs, cheese, fish, lentils, brown rice, leafy green veggies, peppers, soybeans, sweet potatoes, yellow fruits and oatmeal.

Vitamin B9                                                                                                                       

Another name for this vitamin is folic acid and it is often prescribed for people suffering from blood pressure. B9 promotes brain health and proper functioning of the cells and it can prevent depression, memory loss and cancer.  A deficiency of the vitamin in newborns cause developmental issues.  You can find it in yeast, orange juice, melons, legumes, asparagus and dark leafy vegetables

Vitamin B12                                                                                                                        

Supports proper cell division, synthesis of protein and improves metabolism.  B12 treats neurological issues including depression and others and is found in fish, cheese and other dairy products and in fortified cereals.

Vitamin C                                                                                                                          

Strengthens immunity and helps prevent numerous infections and diseases.  You can find it in citrus fruit, tomatoes, potatoes, peppers, strawberries and sprouts.

Vitamin D                                                                                                                           

Is a fat-soluble vitamin which is of extreme importance for calcium absorption and it helps improve eyesight and bones.  We get the majority of this vitamin from exposure to the sun as well as from eggs, dairy products, fatty fish and animal liver.

Vitamin E   

Slows down the aging process and therefore fights against problems which are related to getting older. This vitamin supports skin and hair health as well as heart functioning.  It helps prevent heart diseases, cataracts and some types of cancer. You can get it by eating almonds, corn, hazelnuts, peanut butter, cauliflower, spinach, margarine and cod liver oil.

Vitamin K     

Supports the health of bones and proper clotting of the blood.  Vitamin K is necessary to provide steady levels of energy and to boost the immune system.  You can find it in leafy green veggies, whole grain foods, soybean oil and fish oil.

Most experts agree that we should consume 5 servings a day of fruits and veggies in order to get all the essential vitamins and minerals for a well-nourished body.  However, if you have a deficiency, your doctor can also prescribe the vitamins that you need.


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