Of course we all want to be slim and healthy, however, women are mostly the ones who want to be slim and to have a toned figure, while at the same time they want to lead a healthy lifestyle and to be as much physically active as they can be. Thus, this means that they try to eat healthy every day, whether if it’s through food or a lot of supplements which contain vitamins.
Therefore, the reason fro writing this article today is to present you with 10 vitamins which every woman should intake regularly, so that she can avoid some serious health problems.
The 10 Vitamins Every Woman Should Take
1. Vitamin K
You need vitamin K due to the fact that it helps with blood clotting and healthy bones. It can also help you have a healthy immune system and steady energy levels. You can find it in foods like leafy veggies, whole grains, fish oil and soybean oil.
2. Vitamin E
Vitamin E can help with age-related conditions and it can also help delay the aging process. Additionally, it can prevent heart disease, some types of cancer and cataract. We are in enormous need of this vitamin because it helps to have a healthy skin, heart and hair. You can find vitamin E in these foods: corn, spinach, peanut butter, cod liver oil, margarine, almonds, cauliflower, hazelnuts etc.
3. Vitamin D
Vitamin D is a fat-soluble vitamin and it is very important for calcium absorption in the body. We need it for good eyesight and bones as well. Most of the vitamin D is absorbed by our skin from the sun, however, you can also find it in animal liver, fatty fish, dairy products and eggs.
4. Vitamin C
We need this vitamin to have numerous healthy body functions. It will improve our whole immune system. It is also very helpful because it can prevent a lot of diseases and infections. You can find vitamin C in strawberries, citrus fruits, sprouts, tomatoes, potatoes and peppers.
5. Vitamin B12
For proper synthesis, cell division and metabolism improvement we need vitamin C. It can additionally treat depression, and other neurological problems. We need it for proper brain function, too. It can be found in fish, dairy products, fortified cereal and cheese.
6. Vitamin B9
This vitamin is also called folic acid. A lot of doctors prescribe it to people who have problems with blood pressure. It can prevent cancer, depression and memory loss. Furthermore, it promotes good function of the cells and brain health. Deficiency of vitamin B9 can cause developmental problems in babies. You can find this vitamin in yeast, melons, dark leafy green vegetables, orange juice, fortified cereal, asparagus and legumes.
7. Vitamin B7
This vitamin is also known under the name biotin. We are in need of it because it helps with cellular growth and synthesis of fatty acids. It can improve hair, cells, skin and sweat glands health. Biotin has the ability to regulate cholesterol and it is also very important for the bones and bone marrow. If you are deficient of it, you will experience these symptoms: brittle hair, anemia, skin rashes, lethargy and abnormal hearth rhythm. Vitamin B7 can be found in fish, eggs, lentils, cheese, almonds, sweet potatoes, green leafy vegetables, milk, soybeans, peppers, yellow fruits, oatmeal, yogurt and brown ice.
8. Vitamin B6
This vitamin is also called pyridoxine which can help the body produce hormones and reinforce the whole immune system. It can also prevent depression, heart disease, memory loss and other serious health problems. It can also aid in maintaining healthy blood sugar levels. If you are deficient in this vitamin, you could get anemia. The vitamin is mostly found in meat, seeds, fortified cereal, fish, beans, oatmeal, avocado, bananas and dry fruits.
9. Vitamin B2
This vitamin is also known as riboflavin. We need it for proper health, metabolism and physical and mental development. Vitamin B2 is very helpful against fatigue, stress, anxiety and tingling and numbness in the limbs. Additionally, it can boost your energy levels and stimulate the immune system. Meanwhile, it can help with pale eyes, mouth ulcers, cracked lips, sore throat and dry hair. You can find this vitamin in milk, almonds, eggs, organic meat, nuts, mushrooms, fish, whole grains, vegetables, soybeans and yeast.
10. Vitamin A
Vitamin A is a powerful antioxidant which is very good for healthy skin, teeth, bones, tissues and mucous membranes. It can reduce the risk of serous diseases and you can find it in broccoli, red peppers, pumpkins, papaya, apricots, cantaloupe, fortified cereal and spinach.
As you can clearly see, most of these vitamins can be found in fruits and vegetables, thus, if you take 5 servings of fruits and vegetables every day, you will have all the vitamins and minerals that you need. Your body will be well-nourished. However, if you lack some of them, you can always contact a doctor who can prescribe you a vitamin supplement.