Women today are very health conscious and they never shy away from working hard to maintain their health. However, it is equally to have proper intake of vitamins which plays a major role in maintaining the body.
Here are the important vitamins for women:
Vitamin A
It contains antioxidant which is needed to strengthen the bones, teeth, soft tissue, skin and mucous membranes. It is also necessary to reduce the risk of chronic illness.
Carrots, cantaloupe, pumpkin, apricots, tomatoes, watermelon etc are rich in vitamin A.
Vitamin B2
It is required for good health, normal growth and metabolism. Have organ meats, cheese, milk, yogurt, eggs and leafy vegetables.
Vitamin B6
This is required for a healthy immune system and producing hormones. If you are running short of this vitamin then you might be prone to anemia. Fortified cereals, avocados, bananas, meats, fish are rich in vitamin B6.
Vitamin B7
Also known as biotin, it is required for cell growth and synthesis of fatty acids. It keeps the sweat glands, hair and skin healthy. The best source of this vitamin is in sweet potatoes, almonds, carrots, bananas, cantaloupe, yellow fruits, green leafy vegetables, milk, nuts etc.
Vitamin B9
It is also known as folic acid. It helps in preventing heart disease, high blood pressure, alzheimer’s, depression, memory loss and cancer. You can find it in orange juice, green leafy vegetables, melons, beans etc.
Vitamin B12
It is essential for metabolism, normal cell division and protein synthesis. The best food sources are cheese, eggs, fish, meat, milk and yogurt.
Vitamin C
It is known for boosting immunity and also promotes tissue growth and reduces cancer risks. Broccoli, grapefruits, kiwi, oranges, peppers, potatoes and tomatoes are the source for this vitamin.
Vitamin D
It plays a key role in maintaining a healthy bone and also it reduces the risk of multiple sclerosis, rheumatoid arthritis and various types of cancer.
Daily minimum exposure to sun can give your body the necessary vitamin and in addition you ca have fatty fish and eggs too.
Vitamin E
It contains anti-aging elements. It also prevents heart disease, cataracts, memory loss and cancer. Foods rich in this vitamin are wheat germ, almonds, spinach, corn oil, peanut butter etc.
Vitamin K
It is useful for strong bones, maintaining normal blood clotting and reducing the risk of various heart diseases. You can include whole grain food products, green leafy vegetables, soybean oil and fish oil in your diet.
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