This article is about best vitamins for women. Women of every weight, height, age and activity need certain vitamins for their bodies to function properly. The best source of essential vitamins is a whole food. We get a wide range of vitamins from eating vegetables, fruits, grains and healthy poultry products. Women’s bodies have various needs when they need vitamins. Vitamins are necessary for your overall health. Taking them in the daily suggested intake quantity can be easy if you follow a balanced and healthy diet. Most women can take all the important vitamins they need by making smart food choices. However, some of them need vitamin supplements. According to the study, vitamins are necessary for normal cell growth, function and development. As we cannot manufacture all of the nutrients we require, we must get maximum of them from food. There are numerous vitamins for women. In this article, we will focus on best vitamins for women.
Best Vitamins for Women
Contents
1.) Antioxidants for Women
Antioxidants are the collection of various integral vitamins like vitamin A,C & E. They play a major role in protecting your body, from small particles which your body makes, known as free radicals, that can rip the cells apart. Antioxidants may decrease the danger of various health problems and reduce aging. Some studies have proved that they might help to increase the immune system.
Beta-carotene
Beta carotene is converted into vitamin A by the body cells. It is a nutrient that helps to get soft skin, tissue and proper eyesight. It is available from carrots, apricots, guava, cantaloupe, kale, pumpkins, papaya, spinach, peaches, red peppers and tomatoes.
Vitamin C
Vitamin C is also popularly known as the ascorbic acid. It treats cuts and helps your body to form red blood cells. It also increases the levels of brain chemicals noradrenaline, due to which you are more alert and don’t lose your concentration. From research it has been proven that when you get older and when under stress the levels of ascorbic acid go down dramatically. You can get vitamin C from peppers, kiwi, tomatoes, broccoli, oranges, grapefruit and its juice.
Vitamin E
It is also called as tocopherol. Your body requires it to keep cells and body healthy. It also reduces the signs of aging.Taking it in excess quantity every day increases the chances of bleeding. Foods with vitamin E are margarine, cod liver oil, corn oil, hazelnuts, sunflower seeds, peanut butter, wheat gram and sunflower oil. It is one of the best vitamins for women.
2.) B Vitamins for Women
There are a few types of the vitamin B nutrients, and they are all important for your body. The important ones among them are folic acid, vitamins B12 and B6.
Vitamin B6
It is also called as pyridoxine. You require it to maintain your brain working fine and to help your body to get energy from food. This process is popularly known as metabolism. It can be dangerous if you get too much of it at once. So it is important to eat a healthy diet with this nutrient. Eating potatoes, fish, chickpeas, bananas, avocados, beans, meats, cereal and poultry. It is one of the best vitamins for women who are pregnant.
Vitamin B12
It is also essential for metabolism. It helps your body to form red blood cells. You can have it from eggs, cheese, fish, milk, meat and yogurt. Vitamin B12 is easily dissolved in water that keeps your red blood cells and nerves healthy. It is responsible for the proper functioning of various important body processes. It is one of the best vitamins for women. Heavy drinkers, strict vegetarians, smokers, pregnant and the older persons usually need vitamin B12 supplements.
Folate or Folic Acid
Folate helps in getting a healthy spinal cord and brain. It also helps in the formation of RNA and DNA, the integral part of body cells. The changes in DNA that leads to cancer is also stopped by the folate acid. Children and adults require it to prevent anemia and get normal red blood cells. It is most important for the pregnant ladies to treat birth issues like spina bifida. Foods rich in folate are leafy greens, melons, asparagus, legumes, citrus fruits, strawberries, grains, chickpeas, beans, and liver.
3.) Vitamin D for Women
It works as a hormone, but popularly known as a vitamin. It helps to move phosphorus and calcium into the blood, an important minerals for making bones stronger. The body starts to absorb calcium from the bones when it does not have the proper amount. This makes them weak and leads to problems like osteoporosis. Foods rich in vitamin D are fish, especially mackerel, salmon and sardines. Many adults and older age ones, might require to get vitamin D from prepared foods or supplements. Vitamin D and calcium are linked to each other as per the research. These are both important for the postmenopausal women. It is one of the best vitamins for women who have weak bones.
4.) Vitamin K for Women
Vitamin K isn’t given proper importance as an essential vitamin. Still, it plays an important role in keeping strong bones and to get a blood clot for elder people. The best food containing vitamin K includes fish oil, green leafy vegetables, broccoli, soybean oil, alfalfa and cooked spinach. Vitamin K is capable of preventing many of the major causes of fatalities in modern American like diabetes, atherosclerosis, and cancer because it has the ability to indulge proteins needed in these conditions.
In addition to these essential vitamins. The Woman’s body also needs other minerals, which help to get healthy life.
Magnesium
It helps in nerve transmission, muscle contraction, blood pressure management, boost immunity, and muscle formation. It also lowers the risk of diabetes and heart disease. Women majorly suffer from hypertension and headaches during pregnancy. All these health issues during pregnancy are also cured by magnesium. The magnesium rich source food includes low fat milk, bananas, peanuts, grains, avocados, wheat germ and peas.
Zinc
It speeds healing, avoids pregnancy difficulties, increase immunity and helps in getting strong bones. The zinc rich diet includes oysters, red meat, nuts, turkey, cooked beans and whole grains.
Iron
It helps in getting rid of fatigue and maintain sharp memory. The iron rich diet includes red meat, poultry, fish, dried beans, dried apricots, raisins and fortified cereal.
Omega-3
It lowers the risk of heart disease, bone loss, memory loss and osteoporosis. Lowers the causes of rheumatoid arthritis. The omega rich diet includes fish, almonds, walnuts and flaxseed.
Selenium
It’s an antioxidant that lowers the risk of arthritis, heart disease, and various forms of cancer. The richest source of selenium is whole grains, meat, nuts and seafood.
Copper
It helps in body, red blood cell growth, nerve transmission, development of strong bones and proper immune function. Maintains blood sugar and avoids numerous birth defects. The richest source of copper is shellfish, meats, nuts, grains, seeds, and leafy greens.
Coenzyme Q-10
It helps in energy production by the cells and boost the immunity. It helps to treat cancer and heart failure, and swelling of the heart arteries. It limits the muscle disorders, as well as the Parkinson’s disease and the muscle problem like ataxia. The diet rich in coenzyme is meat, chicken and fish. Small amounts in milk, fruit and vegetables.