Vitamin D is essential for bones to properly assimilate calcium, and can reduce the risk of arthritis and multiple sclerosis. We can get it with a few minutes of sun
Women of any age, height, weight, and activity level need to consume a wide variety of vitamins in order to lead a healthy life. In this way, they can prevent different types of health problems in the future.
So if you want to carry a healthy diet plan you must learn what are the best vitamins that your body needs. Here are some of the best vitamins for women.
Vitamins for women
Vitamin A
This vitamin contains antioxidant properties. Women of all ages should consume vitamin A, as it helps build and strengthen bones and teeth, soft tissues, skin, and mucous membranes.
Vitamin A also reduces the risk of chronic disease, improves eyesight, slows down the aging process. In addition, it increases the functionality of the immune system.
Vitamin A is found in products of animal origin type:
- Red meat.
- Liver.
- Milk.
- Eggs
Provitamin A is found in products of plant origin such as:
- Carrot.
- Cantaloupe.
- Pumpkin.
- Apricot.
- Tomato.
- Watermelon.
- Guava.
- Broccoli.
- Cabbage.
- Papaya.
- Peach.
- Red pepper.
- Spinach.
Vitamin D
It is known as a fat-soluble vitamin that helps activate calcium and phosphorous. These are important in keeping bones strong.
This vitamin reduces the risk of multiple sclerosis, rheumatoid arthritis, and various types of cancer. It can also help reduce PMS symptoms and protect eyesight.
Vitamin D deficiency can weaken bones and contribute to osteoporosis. Daily exposure to sunlight for a few minutes can give your body the necessary dose of vitamin D.
- You find this vitamin in foods like: fatty fish, fortified milk, liver and eggs.
Vitamin B6
Also known as pyridoxine, it is essential and necessary to enjoy a healthy immune system. This particular vitamin also helps produce hormones and chemicals in the brain.
This vitamin is essential for the proper function of the nervous system. Furthermore, it is necessary for enzymatic processes and brain development in children.
Pregnant women should include vitamin B6 in their diet. In this way, they will avoid the so-called morning sickness.
- You find this vitamin in foods like fortified cereals, avocado, bananas, meats, beans, fish, oatmeal, and seeds.
Vitamin E
Vitamin E has anti-aging properties. It is one of the best vitamins to prevent heart disease, cataracts, memory loss and certain types of cancer.
Vitamin E is very essential for hair and skin health. This is the reason why it is included in many hair and skincare products.
- You find this vitamin in foods such as: wheat germ, hazelnuts, almonds, spinach, margarine, corn oil, cod liver oil, peanut butter, safflower and sunflower oil.
Vitamin C
Finally, of all the vitamins we highlight this one. Known as an immunity booster, vitamin C has many health benefits for women.
It helps fix the healing process, promotes tissue growth, and reduces the risk of certain types of cancer. It also prevents heart disease and tissue damage. Finally, it plays a key role in the formation of red blood cells.
- You find this vitamin in foods such as: broccoli, grapefruit, grapefruit juice, kiwi, oranges, guava, pepper, potatoes, strawberries, cabbages, peppers, and tomatoes.
B12 vitamin
Vitamin B12 or cobalamin is essential for the proper functioning of the brain and nervous system since it is responsible for the formation of myelin sheaths. It also participates in DNA synthesis. Therefore, its deficiency can cause dementia in older people.
Another of its functions is the formation of red and white blood cells. Its deficit also causes megaloblastic anemia, which results in tiredness, lack of oxygen and weakness.
conclusion
Finally, all vitamins play a specific role in the body. If you do not take the necessary vitamins according to your age, you can suffer from serious health problems. This is why it is essential to get vitamins from the foods you eat or from vitamin supplements.