Nowadays, women are constantly trying to maintain their weight balanced by leading a healthier diet and exercising more. A woman’s diet should be comprised of important nutrients that will prevent health problems. Unfortunately, not every woman practices this type of lifestyle. To maintain their health at an optimal level, women need to intake 10 important vitamins.
The 10 Most Important Vitamins for Women
This potent antioxidant is vital for the bones, teeth, mucus membranes, tissues, and skin. It reduces the risk of diseases and it’s found in apricots, broccoli, red peppers, spinach, pumpkins, papaya, and cantaloupe.
Also known as riboflavin, this vitamin is crucial for the metabolic processes and for the physical and psychological development. It lowers anxiety, stress, fatigue, and numbness in the limbs. It strengthens the immunity and increases the energy levels. It’s very good against sore throat, dry hair, pale eyes, mouth ulcers, and split lips. It’s found in almonds, eggs, nuts, milk, fish, mushroom, meat, veggies, yeast, grains, and soybeans.
Also known as pyridoxine, it can strengthen the immunity and improve the body’s production of hormones. It prevents amnesia, heart problems, and depression. Moreover, it can regulate the blood sugar levels. It’s found in bananas, meat, fish, seeds, cereals, beans, oatmeal, avocados, and dry fruits.
Also known as biotin, this vitamin is pivotal for the synthesis of fatty acids and for cellular growth. It betters the health of the skin, hair, cells, and sweat glands and it can treat a long list of skin and hair problems. It can regulate the cholesterol levels and it’s good for the bones and bone marrow. Vitamin B7 deficiency is known to cause skin rashes, depression, anemia, sleepiness, etc. The vitamin is present in eggs, cheese, lentils, fish, almonds, sweet potatoes, yellow fruits, green veggies, brown rice, yogurt, milk, and soybeans.
Known as folic acid, this vitamin regulates high blood pressure and prevents anxiety, memory loss, and cancer and it contributes to a healthier brain and improved cell functioning. Vitamin B9 deficiency can lead to developmental problems in children. The vitamin is found in melons, green leafy veggies, orange juice, cereals, beans, and asparagus.
This vitamin is important for cellular division and synthesis of protein, as well as for the metabolism. It treats depression and other neurological problems and it’s essential for proper brain function. It’s present in fish, dairy, and cereals.
This vitamin is pivotal for the immune system because it helps it avoid infections and other diseases. It can be found in citrus fruits, peppers, tomatoes, sprouts, potatoes, and strawberries.
This fat-soluble vitamin is needed for adequate calcium absorption in the body as well as for the eyesight and bones. Vitamin D can be acquired from the sunrays, but it’s also present in dairy, eggs, fatty fish, and animal liver.
This vitamin slows down the aging process and it can also prevent specific types of cancer, as well as cataract and heart problems. It’s vital for the heart, skin, and hair. It’s present in peanut butter, spinach, corn, cod liver oil, almonds, hazelnuts, cauliflower, etc.
Vitamin K is needed for blood clotting and for the bones. It maintains the immune system health and balances the energy levels. This vitamin is present in whole grains, fish oil, soybean oil, and green leafy veggies.
According to experts, 5 portions of veggies and fruits on a daily basis are vital for a proper nourishment of the body. If you suffer from vitamin deficiency, you may need to include specific vitamin supplements.