There are probably more women than men who want to have a slim figure and also remain healthy. They try to follow a healthy diet and to be physically active as often as they can and also taking vitamins through the right foods or with supplements.We are going to explain 10 vitamins that every woman should regularly take in order to prevent health issues:
VITAMIN A
Vitamin A is an antioxidant that is essential for healthy skin, teeth, bones, mucous membranes and tissues. It can also reduce the risk of serious illnesses. You can get more vitamin A through foods such as apricots, broccoli, cantaloupe, fortified cereal, papaya, pumpkins, red peppers and spinach.
VITAMIN B2
This vitamin is also known as riboflavin and it is important for proper metabolism, health and physical and mental development. It helps in case of anxiety, fatigue, stress and numbness in the limbs. It increases the energy levels, it stimulates the immunity and helps treat health issues such as: cracked lips, dry hair, mouth ulcers, sore throat and pale eyes. It is found in foods such as: almonds, eggs, fish, milk, mushrooms, nuts, organic meat, soybeans, vegetables, whole grains and yeast.
VITAMIN B6
Also known as pyridoxine, it increases hormone production and strengthens the immune system. Vitamin B6 also prevents numerous conditions such as depression, heart disease, memory loss and others. It balances the blood sugar levels and the deficiency in this vitamin could lead to anemia. To get more of it consume avocado, bananas, beans, dry fruits, fish, fortified cereal, meat, oatmeal and seeds.
VITAMIN B7
It is known as biotin and it is essential for healthy cell growth and fatty acid synthesis. It promotes the health of the skin, hair, cells and sweat glands. It regulates cholesterol levels and is important for the health of the bones and bone marrow. Vitamin B7 deficiency symptoms include: anemia, brittle hair, depression, lethargy, abnormal heart rhythm and skin rashes. Get more of this vitamin through foods such as: almonds, brown rice, cheese, eggs, fish, green leafy vegetables, lentils, milk, peppers, soybeans, oatmeal, yogurt and yellow fruits.
VITAMIN B9
Vitamin B9 is called folic acid and is usually prescribed to people with problems related to blood pressure. This vitamin is great for proper brain health, it prevents memory loss and even cancer. Deficiency of this vitamin could cause problems in development of babies. Foods that are rich in this vitamin are: asparagus, dark leafy green vegetables, fortified cereal, melons, yeast, orange juice and legumes.
VITAMIN B12
This vitamin is needed for proper cell division and protein synthesis as well as for improving the metabolism. It can prevent and treat depression and many other neurological problems. Foods that contain it include: cheese, dairy products, fish and fortified cereal.
VITAMIN C
This vitamin is needed for many body functions, it also improves the overall immunity and can prevent infections and various diseases. It can be found in citrus fruits, strawberries, tomatoes, peppers, potatoes and sprouts.
VITAMIN D
This is a fat-soluble vitamin which is essential for the absorption of calcium in the body and is also needed for good bone health and eyesight. We get the most vitamin D through sunlight but other sources include fatty fish, eggs, dairy products and animal liver.
VITAMIN E
This vitamin delays the aging process and helps in case of age-related conditions as well as some types of cancer, cataract and heart diseases. It is important for healthy hair, skin and health and it can be found in corn, peanut butter and spinach as well as cauliflower, hazelnuts, margarine and cod liver oil.
VITAMIN K
Vitamin K is needed for healthy bones and proper blood clotting, for healthy immune system and steady energy levels. It is found in foods such as whole grains, soybean oil, fish oil and green leafy vegetables.
According to experts, we should take 5 servings of fruit and vegetables every day. This way we will properly nourish our bodies with all the needed vitamins and minerals. In case you are deficient in some vitamin, consult your doctor about taking supplement.
