Title : The 10 best vitamins for women
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The 10 best vitamins for women
seems we can not do anything without supplements vitamin, so it is important to know your "vitamin meters." In the following lines, read about essential elements of vitamin women.
Women today are health conscious and prefer a healthy diet. But what is a healthy diet?
A healthy diet is one that includes the right combination of vitamins taken through food or supplemented through dietary supplements. Women of all ages, regardless of their weight and activity level, intake need a variety of vitamins to achieve optimal health and prevent different types of health conditions.
Vitamins are organic compounds that help different parts of the human body function properly.
Each of the different vitamins performs a specific function. Vitamin deficiency often leads to some serious health problems. This is why it is essential to get your vitamins from the foods you eat or, where appropriate, of vitamin supplements.
Here are the top 10 vitamins that women need:
1. Vitamin A
women of all ages need vitamin a as an antioxidant that helps in building and strengthening of bones, teeth, soft tissue, skin and mucous membranes. Vitamin A also reduces chronic ailments, improves eyesight, the aging process slows down and stimulates the immune system
Food sources of vitamin A include the following :. Carrots, cantaloupe, squash, apricots, tomatoes, watermelon, guava, broccoli, kale, papaya, peaches, red peppers, spinach, eggs, liver, milk and 'fortified' cereals.
2. Vitamin B2
Vitamin B2, also known as riboflavin, is essential for good health , normal growth of children and metabolism. It is energy booster and strengthens the immune system while reducing tingling and numbness, anxiety, stress and fatigue. Lack of vitamin B2 may affect the metabolism and influence the immune system and neural functions. The symptoms of this deficiency are pale eyes and tongue, sore throat, mouth ulcers, cracked lips, dry hair, wrinkles and skin itching
Some of the foods vitamin B2 are .: organ meats, cheese, milk, yogurt, green leafy vegetables, yeast, eggs, cereals, whole grains, soy, almonds, nuts and mushrooms.
3. Vitamin B6
also known as pyridoxine, vitamin B6 is an essential vitamin that both need to a healthy immune system. This particular vitamin also helps the body produce hormones and chemicals in the brain, which in turn helps reduce depression, memory problems, and heart disease. You can also regulate the level of glucose in the blood. Pregnant women are advised to eat foods with vitamin B6 to reduce morning sickness. When lower levels of vitamin B6 in the body, it can cause anemia
Some of the best foods for a healthy dose of vitamin B6 are :. Avocado, fortified cereals, bananas, meat, beans, fish, oatmeal, nuts, seeds and nuts.
4. Vitamin B7
is requiredvitamin B7, biotin meaning, for the synthesis of fatty acids and cell growth. This vitamin keeps the sweat glands, hair and skin healthy. In fact, hair growth is promoted and helps treat brittle nails.
In particular, this vitamin is required for bone growth and bone marrow and helps maintain normal cholesterol levels. Although vitamin B7 deficiency is rarely seen, it happens, and then you can make brittle hair, rashes, abnormal heart function, lethargy, anemia and mild depression.
Some of the best food choices to get enough vitamin B7 are: fish, sweet potatoes, almonds, carrots, bananas, melon, yellow fruits, green leafy vegetables, lentils, brown rice, peppers, egg yolks, soybeans, oatmeal, milk, cheese, yogurt and nuts.
5. Vitamin B9
vitamin B9 or folic acid, is another member of the B complex which is essential for all women, as it helps prevent heart disease, high blood pressure, Alzheimer's disease, depression, cancer and memory loss.
Importantly, improving brain health and cellular functioning and improves fertility and fetal development at the time of pregnancy. A deficiency of vitamin B9 in expecting women can cause neural tube defects in the baby, such as spina bifida.
Foods rich in vitamin B9 include :. Green leafy dark green vegetables, orange juice, asparagus, melons, strawberries, fortified grains, legumes, beans, nutritional yeast and eggs
6. Vitamin B12
B12 is another essential vitamin that every woman should have. It is important for metabolism, normal cell division and protein synthesis. This vitamin helps prevent heart disease, memory loss and anemia. It can also be used as an antidepressant and to help maintain healthy nervous system and brain functioning.
B12 deficiency Vitamin can cause irritability, confusion and depression. It can also cause swelling of the mouth and tongue
The best food sources of vitamin B12 are: .. cheese, eggs, fish, meat, milk, yogurt and cereals fortified breakfast
7. vitamin C
vitamin C is best known as an immunity booster. It has many health benefits, which helps women to maintain their "fountain of youth 'running. It easily accelerates the healing process, promotes tissue growth and reduces the risk of certain cancers, diseases heart and tissue damage. it also plays a key role in the formation of red blood cells.
Among the best foods rich in vitamin C are as follows :. broccoli, grapes, kiwis , oranges, peppers, potatoes, cabbages, strawberries and ripe tomatoes
8. vitamin D
Why what is vitamin D here?
t is here because this vitamin is a fat-soluble vitamin that promotes the absorption of calcium, which plays a key role in maintaining healthy bones and strong. vitamin D also reduces the risk of multiple sclerosis, rheumatoid arthritis and various cancers.
may also help reduce symptoms of pre-menstrual syndrome (PMS) and protect your vision. A deficiency of this vitamin can dramatically weaken your bones and contribute to osteoporosis early.
Even daily exposure to short sunlight can give your body the minimum necessary dose of vitamin D. For most people light-tan, an exhibition 10-15 minutes is sufficient to produce enough vitamin D in the body.
In addition to lying in the sun, you can eat foods that are rich in vitamin D, such as :. fatty fish, fortified milk, liver and eggs
9. Vitamin E
Vitamin E is also called the 'cosmetic vitamin "because it has anti-aging properties that fight cell damage and slow related decreases with age, especially those of the skin and hair, which is often included in hair and skin products care. This vitamin also helps prevent heart disease, cataracts, memory loss and certain cancers.
rich in vitamin E include the following :. Hazelnuts, wheat germ, almond, spinach, margarine, corn oil, cod liver oil, peanut oil, safflower oil and sunflower seeds
10. vitamin K
last but not least, vitamin K plays a central role in promoting strong bones, coagulation of normal blood and risk reduction several heart disease. This particular vitamin is also necessary for the orderly functioning immune system and increase energy
Some of the best food sources of vitamin K are as follows :. green cruciferous vegetables, foodstuffs of whole grains, soybean oil and fish oil.
In short ...
Including at least 5 servings of fresh organic fruits and vegetables in your diet daily is a great way to get all the essential vitamins. If you feel you are not getting the required daily dose of vitamins from food on their menu, you can always take vitamin supplements. But before taking any supplement, consult your doctor to be on the safe side.
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Source:
www.ncbi.nlm.nih.gov/pubmed/8477615
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