Women are mostly the ones who want to have a slim figure, as well as be healthy at the same time.
Because of that, they try to lead a healthy lifestyle and are also physically active as much as they can. This means that they try eating as much as healthy food as they can every day, whether is through food or a lot of other supplements which contain vitamins.
In today’s article, we are going to present you the 10 vitamins which every woman should intake regularly in order to avoid any possible health problems. Here they are:
1. Vitamin A
Vitamin A is a very powerful antioxidant which we all need, in order to have healthy skin, teeth, bones, tissues, and mucous membranes. This vitamin is also known to have the ability for reducing the risk of some serious diseases. You can find the vitamin A in: broccoli, red peppers, pumpkins, papaya, apricots, cantaloupe, fortified cereal and spinach.
2. Vitamin B2
This vitamin is also known under the name riboflavin which we need for a proper health, as well as metabolism and physical and mental development. This vitamin is especially helpful against fatigue, stress, anxiety, and for tingling and numbness in the limbs. It is also especially helpful in boosting the energy levels, and stimulating the immunity, while at the same time helping in treating a lot of different health problems, such as: pale eyes, mouth ulcers, cracked lips, sore throat or dry hair. You can especially find this vitamin in: milk, almonds, eggs, organic meat, nuts, mushrooms, fish, whole grains, vegetables, soybeans and yeast.
3. Vitamin B6
This vitamin is also called pyridoxine and it can help your body to produce hormones, as well as reinforce your whole immunity. It can also prevent depression, memory loss, heart disease and a lot of other health problems. Vitamin B6 can help you in maintaining healthy blood sugar levels, but if you lack this vitamin, you may get anemia. You can mostly find this vitamin in foods like: meat, seeds, fortified cereal, fish, beans, oatmeal, avocado, bananas, as well as dry fruits.
4. Vitamin B7
This vitamin is also known under the name biotin. We need this vitamin in order to have a healthy cellular growth and synthesis of fatty acids. Vitamin B7 is also known to improve the health of our hair, cells, skin and sweat glands. Biotin has the ability to regulate your cholesterol and is also extremely important for your bones and bone marrow. Here are some of the signs that you lack vitamin B7: anemia, brittle hair, depression, skin rashes, lethargy and abnormal heart rhythm. Foods which contain vitamin B7 are the following: fish, eggs, lentils, almonds, cheese, green leafy vegetables, sweet potatoes, milk, soybeans, peppers, oatmeal, yellow fruits, yogurt and brown rice.
5. Vitamin B9
The other name of this vitamin is folic acid. Most doctors prescribe it for people who have blood pressure problems. This vitamin can prevent cancer depression and memory loss, but it’s promoting good function of the cells as well as brain health. The lack of vitamin B9 in the body can cause developmental problems in babies. You can find this vitamin in the following foods: yeast, melons, orange juice, dark leafy green vegetables, legumes, asparagus and fortified cereal.
6. Vitamin B12
We need this vitamin for proper protein synthesis and cell division, while at the same time it is improving your metabolism. It can also treat depression, but also numerous other neurological problems. We also need it for having a proper brain function. The foods which contain this vitamin are: fish, dairy products, fortified cereal and cheese.
7. Vitamin C
We need this vitamin in our body, in order to have a lot of healthy body functions. It can improve our whole immunity. Vitamin C is extremely helpful because it prevents a lot of diseases and infections. It can be mostly found in the following foods: strawberries, citrus fruits, sprouts, potatoes, tomatoes and peppers.
8. Vitamin D
This vitamin is known to be a fat-soluble vitamin which is very important for calcium absorption in the body. We also need it so that we can have good eyesight and bones. Most of the vitamin D in our body is absorbed by our skin from the sun, but it can be also found in the animal liver, fatty fish, dairy products and eggs.
9. Vitamin E
Vitamin E is known for his ability to help against age-related conditions and delay the aging process. This vitamin can also prevent heart disease, some types of cancer and cataract.
We need this vitamin in order to have a healthy heart, hair and skin. The foods which contain this vitamin are the following: corn, spinach, peanut butter. This vitamin is important for the proper function of the heart, as well as for the skin and hair too. It is also present in cod liver oil, margarine, almonds, cauliflower, hazelnuts and so on.
10. Vitamin K
We need this vitamin for proper blood clotting and healthy bones as well. It can help us to have a healthy immunity and steady energy levels. The foods which contain this vitamin are the following: green leafy veggies, whole grains, fish oil, and soybean oil.
Some experts claim that if we intake 5 servings of fruit and vegetables every day, it will help us have a well-nourished body with all the necessary vitamins as well as minerals. If in case you lack some of these vitamins, you should take a vitamin supplement which your doctor will prescribe you.