This modern world can be exhausting, therefore maintaining a healthy lifestyle with a healthy diet while avoiding fast foods can be sometimes difficult. Statistics show that women are the ones who tend to follow healthy diets and lifestyles, with a combination of the right vitamins, minerals and proteins. Even if you haven’t had time to create a scheduled and a planned diet, it is better to start late, than never. It will improve your overall immune system, boost your energy levels and most important – keep you looking younger. In today’s article we’ve tried to sum up the 10 essential vitamins for every woman.
Vitamins are defined as organic compounds that help different body parts to function properly. Every single vitamin is assigned to perform a specific function and if you’re lacking a specific vitamin, it might cost you some serious health issues. This is why it is highly important to get the essential vitamins whether it is through food or vitamin supplements.
Here are the top 10 vitamins that every woman needs to stay healthy and youthful.
Vitamin A is known to contain strong antioxidant properties that aids in strengthening and building the teeth, soft tissue, bones and mucous membranes while reducing the risk of chronic illnesses and slowing down the aging process. It improves vision and boosts the overall immune system.
Vitamin A rich foods are: broccoli, kale, peaches, papaya, spinach, red peppers, eggs, milk, liver, tomatoes, cantaloupe, carrots, pumpkin and fortified cereals.
Vitamin B2 is also known as riboflavin and is essential for normal growth and good overall health of the metabolism. It strengthens the immune system and boosts the energy levels while reducing the symptoms of numbness, stress, fatigue, anxiety and tingling.
A lack of this vitamin can influence both the metabolism and the overall immune system along with neural function that can result in pale tongue, eyes, sore throat, ulcers, cracked lips, wrinkles, dry hair as well as itchy skin. It can be found in foods such as cheese, yogurt, milk, eggs, yeast, leafy vegetables, whole grains, almonds, mushrooms, nuts, soybeans and organ meats.
The B6 Vitamin is also known as pyridoxine and it is an essential vitamin for a healthy immune system. It helps the body in producing brain chemicals that reduce depression, memory loss and heart disease.
This vitamin can also regulate the blood sugar levels and eliminate morning sickness, however if you’re body is lacking it, it might lead to anemia.
The foods that contain this vitamin are fortified cereals, bananas, avocados, beans, meats, oatmeals, seeds, dried fruits and nuts.
Biotin, also known as vitamin B7 is essential for cell growth and the synthesis of fatty acids. This vitamin is assigned with keeping the skin, glands and hair healthy as well as promoting hair, bone and bone marrow growth while maintaining normal cholesterol levels. Although B7 vitamin deficiency is extremely rare, it can cause rashes, abnormal heart functioning, brittle hair, lethargy, mild depression and anemia.
You can consume your intake of vitamin B7 through fish, almonds, sweet potatoes, carrots, cantaloupe, bananas, lentils, yellow fruits, brown rice, green leafy vegetables, peppers, oatmeal, egg yolks, milk, yogurt, cheese and nuts.
Vitamin B9 or also known as folic acid is an essential vitamin that prevents high blood pressure, Alzheimer’s, heart disease, memory loss, depression and even cancer. It enhances the health of the brain and the cellular functions as well as fertility and fetal development during pregnancy.
Vitamin B9 can be found in foods like orange juice, melons, dark leafy vegetables, asparagus, strawberries, legumes, fortified grains, nutritional yeast and eggs.
Vitamin B12 is yet another essential vitamin since it is important for a healthy metabolism, protein synthesis and normal cell division and in the same time it prevents memory loss, heart disease and anemia.
It has been used many times to treat depression and maintain a healthy nervous system along with proper brain function. The lack of this vitamin in the body can cause confusion, depression and irritability as well as inflammation.
Foods that contain B12 are eggs, cheese, fish, yogurt, milk, meat and fortified cereals.
Vitamin C is perhaps the most famous vitamin known to boost the immune system and provide numerous health benefits. It accelerates the healing process and promotes tissue growth while reducing the risk of certain types of cancer, tissue damage and heart disease. It is also known that it plays a vital role in the formation of red blood cells.
Vitamin C can be found in foods like broccoli, kiwi, peppers, oranges, potatoes, grapefruits, sprouts, tomatoes and strawberries.
Vitamin D is also on the popular list of fat soluble vitamins that promote calcium absorption that results in healthy bones. However that is not all – vitamin D is also known to reduce the risk of rheumatoid arthritis, multiple sclerosis and some cancer types. It also reduces the pre-menstrual symptoms and improves and protects your eyesight. Lacking this vitamin might lead to weakened bones and osteoporosis.
Short daily exposure to sunlight will provide you with the right amount of vitamin D. If you’re light-skinned 10-15 minutes of sunlight is enough for your body to produce vitamin D. You can also consume it through fortified milk, eggs, fatty fish and liver.
Perhaps the best anti-aging properties can be found in vitamin E since it fights cell damage and slows down age-related problems in the body. Aside from that, it also prevents heart disease, memory loss, some types of cancer along with cataracts. It is also essential for proper skin and hair health.
Foods rich in vitamin E are hazelnuts, wheat germ, spinach, almonds, margarine, cod liver oil, corn oil, peanut butter, sunflower seeds and safflower oil.
Vitamin K plays a vital role in preventing blood clots, promoting strong bones and reducing the risk of heart disease. It is also highly recommended for proper immune functioning and boosted energy levels.
Vitamin K can be found in foods like soybean oil, green leafy vegetables, fish oil and whole grain products.
To sum it all up, consuming only 5 servings of vegetables and fruits daily is an excellent way of getting all of these essential vitamins. If that is not an option for you, you can always take the vitamins in a supplement form however be sure to consult with your doctor first.