Nutrihealthline.com – What vitamins should a woman take on a daily basis? Vitamins are essential for your body to function properly, and women’s bodies have different needs for vitamins to ensure good health and a fortified immune system. Here are the 15 Essential Vitamins for Women and get them in daily recommended intake (DRI) by following a healthy, balanced diet.
What vitamins should a woman take on a daily basis? Take a look at the Top 15 Vitamins For Women…
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1. Vitamin A
Vitamin A has anti oxidant properties and helps to rebuild bones, skin, soft tissues, teeth and mucous membranes. It not only boosts immune system but also slows down aging process, thanks to its anti oxidant properties. Vitamin A is also essential for improving vision.
Vitamin A Foods
Spinach, Whole Eggs, Milk, Papaya, Red peppers, Kale, Peach, Fortified cereals, sweet potatoes. Winter squash, Dark green leafy vegetables.
2. Vitamin D
Vitamin D, fat soluble vitamin activates the calcium and phosphorus and it helps you keep bones strong, reducing the risks of osteoporosis. Vitamin D also lowers risks of multiple sclerosis, Cancer, rheumatoid arthritis and other ailments like depression. Increase your exposure to the sunlight or include Vitamin D rich foods.
Vitamin D Foods
Fatty fish, Milk, Eggs, Liver and dairy products
3. Vitamin K
Vitamin K helps maintain normal blood clotting function, besides promoting bone health, fortifying immune system by boosting up energy and reducing the risks of heart diseases.
Vitamin K Foods
Whole grain food products, Green leafy vegetables, Fish Oil, Soybean oil
4. Vitamin E
One of the Essential Vitamins for Women, Vitamin E protects healthy cells and halt cell mutations, and prevents signs of aging and skin cancer. Vitamin E foods prevent the formation of cataracts and heart diseases as well. Include Vitamin E rich foods for healthy skin and hair.
Vitamin E Foods
Hazelnuts, Margarine, Corn oil, Cod liver oil, Almonds, Spinach, Sunflower seeds
5. Vitamin B6
Pyridoxine or Vitamin B6 supports vital functions of the body including supporting immunity, regulate blood sugar levels. Vitamin B6 is essential for pregnant women preventing them from anemia and morning sickness. It helps produce particular hormones beneficial for lowering depression, alzheimer’s and heart diseases.
Vitamin B6 Foods
Meats, Seeds, Fortified cereals, Avocados, Fish, Bananas, Beans, Oatmeal
6. Vitamin B12
Vitamin B12 is essential for woman’s metabolism, boost cognitive function and prevent fatigue. It helps with normal nerve and brain functions preventing from memory loss. Vitamin B12 deficiency can cause depression, irritability and tongue inflammation. Include Vitamin B12 rich food in your diet.
Vitamin B12 Foods
Milk, Yogurt, Meat, Eggs, Fish , Cheese.
7. Vitamin C
Vitamin C boosts the immunity levels, speeding the healing process against colds, infections and other illnesses. It also promotes the tissue growth, protects your vision and reduce the risk of cancer. Vitamin C is essential for red blood cell formation process
Vitamin C Foods
Citrus fruits, Brussels sprouts, Pepper, Kiwis, Tomatoes, Berries
8. Vitamin B7
Vitamin B7 promotes bone health, controls high cholesterol levels, depression and anemia, and help in the formation of glucose and fatty acids. Eating B7 foods also promotes healthy skin, hair and sweat glands
Vitamin B7 Foods
Potatoes, Brown Rice, Egg Yolks, Soy Beans, Cheese, Oatmeal, Yogurt, Milk, Yellow fruits, Pepper.
9. Vitamin B9
Vitamin B9 is essential for maintaining a healthy system in women, as it supports Fetal development and fertility. It helps regulate high blood pressure, prevent heart diseases and counter depression and Alzheimer’s.
Vitamin B9 Foods
Asparagus, Dark green and leafy vegetables, Strawberries, Legumes, Oranges, Melons, Eggs
10. Vitamin B2
Intake of Vitamin B2 can help you prevent wrinkles, mouth ulcers, sore throat, itchy skin and several symptoms. It not only helps maintain good health, but ensures normal metabolism process, strengthen immunity and lower fatigue, stress and anxiety.
Vitamin B2 Foods
Milk, Yogurt, Eggs, Cereals, Leafy vegetables, Organ meat, Cheese, Mushrooms, Soy bean, Nuts
11. Vitamin B3
Niacin or Vitamin B3 is beneficial for its anti ageing properties, and it helps helps to increase the good cholesterol levels and lower the triglycerides or the fats in the blood. Eating Vitamin B3 foods boosts hydration levels retaining the moisture, and protects against bacteria, viruses and other antigens. Vitamin B3 is mostly found in serums, creams and lotions.
Vitamin B3 Foods
Mushrooms, Peanuts, Liver, Tuna, Green Peas, Chicken
12. Vitamin B1
Thiamine or vitamin B1 is essential to for the nervous system to function effectively and to boost the metabolism rate.
Vitamin B1 Foods
Legumes, Fish, Pork, Nuts and Seeds, Whole grain food, Bread, Green Peas, Squash, Beans, Soy, Asparagus.
Deficiency in Folates is extremely dangerous to pregnant women. It is essential for fetus development as it helps build the baby’s brain and spinal cord. Folates intake prevents birth defects. Folates are essential for formation of new blood cells
Folate Rich Foods
Leafy greens, asparagus, citrus fruits, melons, beans, seeds, Refined grains
14. Pantothenic acid
Pantothenic acid, also called vitamin B5 is essential for proper functioning of several enzymes, for energy production and fat metabolism. It helps treat dietary deficiencies, allergies, asthma, attention deficit-hyperactivity disorder (ADHD), autism, burning feet syndrome, yeast infections, heart failure, carpal tunnel syndrome, respiratory disorders, low blood pressure, multiple sclerosis, muscular dystrophy, muscular cramps in the legs.
Vitamin B5 Foods
Meat, vegetables, cereal grains, legumes, eggs, and milk.
15. Vitamin B7
Biotin or Vitamin B7 involves in maintaining healthy metabolic, nerve, digestive and cardiovascular functioning. It synthesizes fatty acids and glucose by regulating your blood sugar, promote healthy hair, skin, and help pregnant women have healthier babies.
Vitamin B7 Foods
Egg yolks, organ meats (liver, kidney), nuts, soybeans, legumes, whole grains and cereals, mushrooms.
Women, include these 15 Essential Vitamins for Women in your daily recommended intake (DRI) and stay healthy and beautiful.
*Results may vary from person to person and results are not guaranteed