You are here
Essential Vitamins Diets & Nutrition 

10 Essential Vitamins All Women Need

As women, our bodies require vitamins and minerals that mend don’t necessarily need. Ideally, we would obtain these essential vitamins through the food that we eat on a daily basis. However, this fast-paced world and the modern woman’s schedule don’t often allow for that, but we must ensure that our body is receiving what it needs to function well anyway.

That is why it is fundamental that in addition to trying to eat well, you need to include at least a women’s daily multivitamin in your schedule. Nevertheless, all multivitamins are not created equal, so it is important that you take a few minutes in the vitamin isle of your grocery store to select a multivitamin that has the suggested amounts of the following vitamins and minerals.

1. Folic Acid:

Folic acid helps prevent certain diseases and health problems such as high blood pressure, heart disease, depression, Alzheimer’s, and cancer. It also regulates standard cell growth and helps prevent anemia, a problem many younger women experience. Folic acid is extremely vital for expecting women and should be a part of your prenatal vitamins. Suggested dosage is 400 mg and expecting women should take at least 600 mg per day. You can also enhance your folic acid intake by eating dark leafy greens and drinking orange juice.

2. Vitamin K:

This vitamin is frequently absent in a multivitamin supplement so read your labels carefully. At least 90 mg is the recommended daily dose for women. Vitamin K is necessary to make your bones stronger, and it can decrease the possibility of occurring heart disease by preventing blood clotting. Natural sources of Vitamin K are dark green leafy vegetables like as spinach, Swiss chard, broccoli and kale.

3. Vitamin B6:

This vitamin is very important for a vigorous immune system. Vitamin B6 assists in producing several brain chemicals and hormones. It also plays an important role in decreasing heart disease, memory loss, and depression, which helps keep normal blood sugar levels. Pregnant women can take this vitamin to reduce morning sickness. This vitamin is contained in most multivitamins and 2 mg is the suggested daily dose for women. Vitamin B6 is naturally found in beans, fish and poultry.

4. Calcium:

It’s no surprise that calcium makes our list. The main role of calcium is to keep your bones strong and well-built as well as helping you avoid rheumatoid arthritis, osteoporosis, gout and other bone diseases. Nevertheless, it also gives your body a lot of additional advantages, such as minimizing your chances of elevated blood pressure and colon cancer. It also helps you to lose your extra pounds. Make sure that your multivitamin contains appropriate quantities of calcium. Calcium supplements are also available to buy at most markets. Women of 19 – 50 years of age need to receive calcium at around 1,000 mg a day. If you are above 50 years of age, you need 1,200 mg a day.

5. Vitamin A:

Vitamin A is also known as beta carotene. It is vital for a healthy resistant person to be able to fight off infections. It also plays a fundamental part in your eye health by encouraging a healthy lining of the eye. It can also contribute to healthy bones and teeth. Up to 5,000 mg is a good dosage. You can also get Vitamin A in eggs, fortified cereals, liver, dark color vegetables and fruits (carrots and apricots) as well as milk.

6. Vitamin D:

While we all know that calcium can build up our bones, most people do not become conscious that our bodies can not properly absorb calcium without Vitamin D. Vitamin D can also lessen your risk of various scleroses, rheumatoid arthritis, and certain forms of cancer. Vitamin D can be found naturally in fortified milk, salmon, and egg yolks. 400 mg is the suggested dosage.

7. Vitamin E:

Adequate quantities of Vitamin make your skin and hair healthy. This vitamin has the ability to fight damage to your cells, so it is often used as anti-aging agent. Many shampoos and moisturizers also contain this vitamin. Vitamin E can also prevent memory loss, cataracts, heart disease, and some sorts of cancer. Naturally found in wheat, most nuts like almonds, hazelnuts, spinach and peanuts. 30 mg is the suggested daily dose of Vitamin E.

8. Vitamin B12:

One more crucial vitamin in the family of Vitamin B is Vitamin B12, which can aid to prevent anemia, memory loss, heart disease, depression and assist in maintaining brain and nerve functions. The suggested daily dose of Vitamin B12 is 6 mg for women. B12 is naturally found in eggs, poultry, milk, shellfish and lean meats.

9. Vitamin C:

This is a very important Vitamin for your immune system. There are many advantages you can get from Vitamin C, which include faster healing of wounds, accelerating the growth of tissue, and minimizing the risk for several types of cancer as well as tissue damage and heart disease. The daily recommended dose is 60 mg, and it is naturally found in every variety of citrus fruit, sprouts, and dark green vegetables.

10. Omega-3 Fatty acid:

Omega-3 fats are a very important kind of good fat. Women need to eat Omega-3 riche foods like fish, walnuts, and flax seed oil. This fatty acid helps to diminish your risk of osteoporosis, memory loss, rheumatoid arthritis, heart disease, and bone loss.

howliven

Howliven.com is a free health portal. People from all over the world can share their experience and advice regarding the everyday essential health issues in this health blog. The articles shared on this website only for general knowledge and informational help, not the ultimate treatment of any health issue. Please consult with your doctor before taking any supplement or medicine.

Related posts

Leave a Comment