As men and women are morphologically and hormonally different, there are a few basic vitamins for women which are essential to help them keep up a healthy mind and a healthy body. The desired amount of intake of these vitamins varies according to the stage of life. For instance, if you're pregnant, you would like more folic acid. On the off chance that you're in your menopausal years, you would like more of the bone-strengthening vitamin D.
1. Vitamin A
Vitamin A incorporates the carotenoids and retinol. Aside from keeping your eyes healthy and anticipating age-related visual impairment due to macular degeneration, vitamin A too acts as an antioxidant. It neutralizes free radicals, which possibly harm your cells. It also shows up to boost your resistance through this component. Beta-carotene, which is now and then called provitamin A, can be found in natural products and vegetables such as tomatoes, guavas, carrots, pumpkins, apricots and all green leafy vegetables.
2. Vitamin B6
Vitamin B6 or pyridoxine makes a difference in digestion system and in encouraging brain work. It can assist you boost your memory. On the off chance that you're lacking in this vitamin, you'll have iron deficiency, poor brain work and even depression. Bananas, cereals, cereal, avocados, beans, meat or poultry, and seeds are abundant in vitamin B6.
3. Vitamin B9
Vitamin B9, or folic acid, is exceptionally imperative especially during pregnancy. In the event that you do not take adequate amounts of folic acid amid pregnancy, your child may endure from a poorly developed nervous system and mental retardation. This vitamin is additionally vital for the generation of blood cells, thereby preventing anemia. In the event that you need to guarantee that you are taking sufficient of folic acid, incorporate green leafy vegetables, vegetables, fortified grains, eggs and liver in your diet.
4. Vitamin B12
Vitamin B12, also called cyanocobalamin, plays a part within the formation of new cells and within the production of proteins, as well as for a great digestion system. Sources of this vitamin incorporate milk, yogurt, cheese, eggs, meat and fish. If you're a veggie lover, you're at the next risk of lack of this vitamin. In this manner, you should take daily vitamin B12 supplementation.
5. Vitamin C
Also called ascorbic acid, vitamin C serves as an antioxidant and is vital in encouraging wound healing. It makes a difference within the arrangement of collagen, which is required in great amounts for the repair of wounds. It too helps within the production of new red blood cells, which provide oxygen to your brain and to the other cells of your body. Vitamin C is present in citrus fruits, grapefruits, strawberries, tomatoes, and broccoli.
6. Vitamin D
Also called cholecalciferol, vitamin D actually functions as a hormone and controls bone homeostasis, alongside calcium. It is vital within the maintenance of strong and healthy bones. A lack of this vitamin D can cause you to have osteoporosis. You'll get this vitamin by exposing yourself to early-morning daylight, and eating fish and vitamin-fortified products.
7. Vitamin E
Vitamin E or tocop[herol acts as an antioxidant. Aside from its functions within the production of red blood cells and within the support of the integrity of cellular membranes, it has long been proposed that vitamin E can offer assistance slow down aging. Sources of this vitamin incorporate nut and nut items, wheat germ, cod liver oil, corn oil, safflower oil, and margarine.
Most dietitians say it's better to get key vitamins from foods without depending on supplements. But talk to your doctor to see what's right for you. Follow their instruction so you do not take more than you should.
DMO II Karla P. Calapardo, RND
References:
1. Seven Essential Vitamins for Women
https://www.fitday.com/fitness-articles/nutrition/for-women/7-essential-vitamins-for-women.html
