In this modern world we are living, both men and women focus on healthy lifestyles, from diets to exercises, everything they can to have the best body and immune system they can. Today’s article is going to be based solely on the more feminine side, and the nutrients and vitamins they should consume which are of a great importance in order to stay healthy and strong.
Here are the 10 vitamins every woman should implement into her diet in order to avoid dealing with serious health issues:
- Vitamin C
As we all know, vitamin C is the number one health booster and fighter against all sorts of diseases and infections, it helps lowers the risk of cancer, speeds up the healing process of damaged tissues, prevents cardiovascular problems and maintains an overall healthy and strong immune system.
Vitamin C can be taken into supplement form or through potatoes, tomatoes, broccoli, kiwi, oranges, sprouts and strawberries.
- Vitamin B7
Biotin or also known as Vitamin B7 is extremely important for the growth of new cells and it promotes hair, skin and nails health and growth. It also regulates the cholesterol levels and is essential for the growth of bone marrow and bones.
It can be found in cheese, egg yolks, fish, peppers, nuts, lentils, oatmeal and almonds, bananas, yellow fruits, rice, leafy vegetables, milk and yogurt.
- Vitamin E
Vitamin E has strong properties that slow down the process of aging and cell damage as well as prevents a few cancer types, prevents memory loss, cataracts and even heart disease.
Vitamin E is included in numerous hair and skin products thanks to its properties that help in maintaining the health of the skin and hair. It is found in corn oil, peanut butter, spinach, hazelnuts and almonds, corn oil, margarine and sunflower seeds.
- Vitamin A
Found in milk, papaya, kale, eggs, peaches, carrots, watermelon, pumpkins, spinach, tomatoes broccoli, peppers and many more, the Vitamin A has strong antioxidant properties that help in the building of soft tissues in the body as well as bones, teeth and skin.
- Vitamin B6
The B6 Vitamin or as many people know it by the name of pyridoxine, plays an essential role for maintaining a healthy immune system that helps the body in the production of brain chemicals, and hormones, thus preventing heart diseases, memory loss and even depression.
It helps regulate the blood sugar levels and is efficient in treating morning sickness in pregnant women. It is usually contained in fish, seeds, nuts, meats, bananas, beans, avocados, oatmeal, dried fruits and fortified cereals.
- Vitamin K
Vitamin K plays a vital role when it comes to preventing blood clots and strengthening the bones. It also prevents cardiovascular problems. Vitamin K can be consumed through whole grain foods, fish oil, leafy vegetables and soybean oil.
- Vitamin B9
Just as some of the vitamins we mentioned above, Vitamin B9 also has some amazing properties that regulate high blood pressure and prevent depression, cancer, memory loss and heart disease. It also enhances fertility and fetal development during pregnancy.
Vitamin B9 is found in foods such as eggs, strawberries, beans, leafy vegetables, orange juice, fortified grains, and nutritional yeast.
- Vitamin B2
Riboflavin or Vitamin B2 is a vitamin that plays a key role for maintaining a healthy metabolism, overall hood health and normal growth. It reduces anxiety, numbness and stress all while boosting the energy levels.
If this specific vitamin is lacking from your body, you might experience a weak immune system a slow metabolism, sudden appearance of wrinkles, itchiness, pale eyes and tongue, dry hear and sore throat as well as cracked lips.
The foods that it is found in are organ meats, cheese, milk, almonds, mushrooms, yogurt, green leafy vegetables, soybeans, whole grains and yeast.
- Vitamin B12
This list consists of vitamins that are vital for the body, and this vitamin is no exception. Vitamin b12 is essential for proper metabolism function, protein synthesis and cell division and prevents anemia, heart disease and memory loss while treating depression.
If your body lacks this vitamin you might experience symptoms such as depression, confusion, irritability and mouth and tongue inflammation, but you can find it in milk, cheese, yogurt, eggs and cereals.
- Vitamin D
Vitamin D is perhaps one of the most essential vitamins for the body after Vitamin C. It aids in the absorption of calcium to strengthen the bones and it lowers the risk of rheumatoid arthritis, multiple sclerosis and even some types of cancer. It improves eyesight and soothes premenstrual symptoms but if your body is lacking the vitamin, you might experience weakened bones and osteoporosis.
This vitamin is one of the easiest to obtain since it is available in supplement form, in foods like liver, fish, eggs or the simplest way of all – direct sunlight!
The consumption of fruits and vegetables every day will supply your body with the right amount of vitamins and in case that isn’t enough, you can always implement supplements in your diet. Just be sure to consult with a medical expert first.