Home Healthy Life The Most Essential Vitamins for Women

The Most Essential Vitamins for Women

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Every woman needs some certain amount of vitamins daily. Then, which group of woman should take which vitamin mostly?

Vitamin A

Vitamin A

Being good for bones, teeth, weak tissues, skin and mucous membrane, vitamin A is an antioxidant source as well. It decreases the risk of chronic diseases, it is good for eyes, it slows down aging process and it strengthens immune system.

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Some of the nutrients that contain vitamin A are carrot, pumpkin, apricot, tomato, watermelon, broccoli, cauliflower, peach, red pepper spinach, egg, milk, melon and liver.

Vitamin B2

Vitamin B2

Provides energy, strengthens immunity, decreases stress, makes metabolism function. Besides these, it is good for throat ache, mouth sore, hair dryness, wrinkles and itches.

Specialty meats, dairy products, leafed vegetables, egg, soy bean, almond, nut, mushrooms and grains are rich in vitamin B12.

Vitamin B6

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Vitamin B6

It is essential for immune system. It contributes to hormone release, brain chemicals and therefore it decreases depression, cardiac diseases and memory loss. In the meantime, it regulates blood sugar level and it is good for nausea experienced by pregnant women in the mornings. Vitamin B6 deficiency may result in anemia.

Grains, avocado, banana, meat, beans, fish meat, oat, nut, sunflower seed and dried fruits are rich in vitamin B6.

Vitamin B7

Vitamin B7

Also known as biotin, vitamin B7 is required for cell regeneration and fatty acid synthesis. It is good for sweat glands, hair and skin. It contributes to hair growth and it nourishes nails. It is important for bone development and bone marrow, it also balances cholesterol level.

Vitamin B7 exists in fish meat, sweet potato, almond, carrot, banana, melon, yellow fruits, vegetables with green leaves, lentil, bulgur, pepper, egg yolk, soy bean, oat, dairy products and nut.

Strawberry

Vitamin B9

Also known as folic acid, vitamin B9 is good for heart attacks, high blood pressure, Alzheimer’s disease, depression, cancer and memory loss. It enhances brain health, cellular functions, fertility and fetus development during pregnancy.

Vegetables with dark green leaves, orange juice, asparagus, watermelon, melon, strawberry, fava bean, nutritious yeast, beans and egg contain vitamin B9.

Vitamin B12

Vitamin B12

Being important for metabolism, cell reproduction and protein synthesis, vitamin B12 helps cardiac diseases, memory loss and anemia be prevented. Moreover, it is used in depression treatment, for a healthy nervous system and to sustain brain functions.

Dairy products, egg, fish, meat and breakfast cereals are main nutrients containing vitamin B12.

Vitamin C

Vitamin C

Vitamin C enhances healing, regenerates cells and decreases the risk of some cancer, heart disease and tissue damage related problems and it plays an important role in red blood cell production as well.

Broccoli, grapefruit, kiwi, orange, pepper, potato, strawberry, Brussel sprout and tomato contain vitamin C.

Vitamin d

Vitamin D

It contributes to bone development by enhancing calcium absorption. It decreases the risks of sclerosis, joint inflammation and many types of cancer. It relieves pre-menstrual period symptoms and it enhances vision.

Being exposed to sunlight for a while during the day provides enough amount of vitamin D. For light skinned people, 10-15 minutes will be enough. Fatty fish, enriched milk, liver and egg contain vitamin D.

Vitamin E

Vitamin E

With its anti-aging effects, vitamin E fights against cell damage and slows down the aging process in your body. It prevents cardiac diseases, cataract, memory loss and some types of cancer. It is essential for skin and hair as well.

Wheat seed, nut, almond, spinach, margarine, corn oil, fish oil, peanut butter, safflower oil and sunflower seed are the nutrients that contain vitamin E.

Vitamin K

Vitamin K

It strengthens bones, contributes to blood coagulation and decreases cardiac disease risk. It is essential for immune system and energy.

Nutrients with whole wheat, vegetables with green leaves, soy bean oil and fish oil are main nutrients that contain vitamin K.

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