Vitamins are essential for the development and maintenance of the body. If you don't get enough of a particular vitamin, your body won't function like it should, making you more prone to illnesses and evenhaving long-term negative impacts on your health. Here are 8 essential vitamins for women, regardless of age.
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Beta-carotene, which is converted to Vitamin A, helps maintain healthy bones and soft tissues. It keeps the skin, teeth, and eyes healthy. Vitamin A also boosts the immune system and protects the eyesight. Vitamin A-rich foods include milk, egg yolk, leafy vegetables, carrot, watermelon, cantaloupe, orange, and guava.
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This vitamin is also known as pyridoxine. Vitamin B6 plays an important role in strengthening the body’s immune system. It also helps regulate hormones. Vitamin B6 is used for metabolism and brain functioning. These are some foods that are rich in vitamin B6: poultry, meat, oats, cereals, and fruits such as avocado and banana.
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Vitamin B9 is more commonly known as folate or folic acid. Folate is used in the development of the central nervous system. It is also the key nutrient in our DNA and RNA. Folate is especially important for women because it promotes the healthy conception of babies. Folate deficiency can lead to birth defects and cancer-causing alterations of the DNA. Folate can be found in foods such as green leafy vegetables, citrus fruits, beans, eggs, and even liver.
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Vitamin B12 is also called cyanocobalamin. It is important in retaining memory and proper nerve function of the body. It is important for proper cell division, synthesis of protein, and metabolism. Vitamin B12 is abundant in dairy products, eggs, fish, and meat.
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Vitamin C is well-known for its immunity boosting capabilities. Vitamin C is also used in the different cellular functions of the body. It helps in the production of red blood cells and also helps in the body’s healing processes. Vitamin C also helps increase alertness and concentration by boosting the levels of noradrenalin in the brain. Vitamin C can be found in various fruits like grapefruit, kiwi, oranges, and strawberries. It is also abundant in potatoes, broccoli, and other vegetables.
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As you age, you could develop osteoporosis or experience bone loss. Vitamin D prevents this by helping in the formation of healthy bones and teeth. For the younger woman experiencing PMS, vitamin D is also said to ease the symptoms. Vitamin D may also prevent colon cancer and rheumatoid arthritis. Good sources of this vitamin are milk, egg, fish, and sunshine.
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Vitamin E is an important antioxidant for women. It aids in hair growth and skin and tissue repair. It is also said to help in slowing down the aging process of the body. Vitamin E also gives you healthy nails, hair, and skin. In addition to that, it helps protect the eyes and liver. Vitamin E can be found in almost all fruits and vegetables.
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Just to clear something up, vitamin K is not the same as potassium (which has the symbol K in the table of elements). Vitamin K is important because it helps in the coagulation or clotting of your blood. It also helps form strong bones. Vitamin K may also prevent heart disease. You can get this vitamin from green leafy vegetables, broccoli, soy oil, and fish oil.
I am by no means a licensed medical professional. I came up with this list through personal experience and research. Consult with your doctor if you have questions or issues about any of the vitamins and minerals in the list. Or perhaps you already know of other important vitamins for women? Please let me know...
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