Vitamin Essentials for Women

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To maintain health and prevent health problems related to vitamins and minerals deficiency, we need to make sure to add variety of vitamins and minerals  in our diet or if necessary, take vitamin and minerals supplements. Here are top Vitamin Essentials for women

1. Multivitamins

 

Multivitamins are an essential supplement to keep you healthy. Every vitamin performs a specific function in our body. Make sure that your multivitamins contain Vitamin A, C, D, E and K and B complex and minerals like potassium, zinc and iodine.  Avoid mega-vitamins as they may contain high levels of vitamins and minerals, which could be dangerous to your health. Here are the top Vitamin Essential for women

  •  Vitamin A

If you want to maintain overall health of your body including good vision, start taking vitamin A rich food. There are two types of vitamin A: Preformed Vitamin A (found in meat, poultry and dairy products) and Pro- vitamin A (Found in orange and yellow fruits and vegetables).

  • Vitamin C

Immunity booster and speed up growth and repairing process in the body. Broccoli, grapefruits, oranges, green and red peppers, potatoes, sprouts, tomatoes.

  • Vitamin E

Vitamin E anti aging property and helps in slowing down age-related changes in your body and also good for skin and hair. Sources: almonds, peanut butter, cod liver oil, sunflower seeds.

  • Vitamin K

An important vitamin for strong bones and also helps in reducing heart diseases. Source: Green Leafy veggies, fish oil, soybean oil.

  • Vitamin B Complex

All forms of Vitamin B helps in making energy from the food we eat and also helps in forming Red blood cells. Sources are fish, poultry, eggs, green vegetables, beans, peas. Not getting enough of vitamins can cause diseases, for example lack of B12 or B6 can cause anemia.

2.  Vitamin D

Vitamin D

Vitamin D helps in the absorption and utilization of calcium, which is a main building blocks of bone. To prevent Vitamin D deficiency, sun exposure is necessary.

This Vitamin also protects against osteoporosis and bone injury and help reduces the risk of multiple sclerosis, rheumatoid arthritis and various types of cancer. One can get Vitamin D from egg yolks, saltwater fish, milk, cereals and Vitamin D supplements. Vitamin D Daily requirement

3.  Calcium with Magnesium

Calcium and Magnesium are essentials minerals required by our body. Calcium helps in keeping our bones and teeth healthy and strong, promote proper functioning of our blood vessels and nervous systems.  Vitamin D and magnesium are essential to help the body in calcium absorption and utilization.

Magnesium also prevents calcium’s potentially constipating effects. Natural foods rich in Magnesium and Calcium

4.  Omega-3 Fatty acids

Omega-3 Fatty Acids

Omega-3 fatty acids are good for your heart and brain health. It is a healthy fatty acid which prevents the formation of plaque in your arteries and lowers the levels of bad cholesterol in the blood. It also lubricates your joints. Fish oil and some plant and nut oils are rich in Omega-3s.  Daily requirement of Omega-3

5. Folic Acid (Vitamin B9)

Folic acid is essential for women during pregnancy. It helps protect against neural tube defects in babies. It is also important for women who are not pregnant, as folic acid is required in the formation of red blood cells. There are various vegetables and grains which are rich source of folic acid. Daily Dosage of Folic Acid

 

 

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