Last Updated on August 12, 2018 by Femniqe
Vitamins! There are so many types and it’s easy to get confused about which ones you should be consuming regularly.
Here’s the thing, if you are eating a perfectly healthy and balanced diet 24/7 then you’re most likely getting all of the necessary nutrients from your food.
On the other hand, there are some persons who do not have time to prepare properly balanced meals and so taking multivitamins now and then will help.
What are vitamins?
Vitamins are basically organic compounds that are necessary for normal growth and bodily functions.
Why do we need vitamins
One of the reasons why we need vitamins is because our bodies cannot produce all of the necessary nutrients that we need to function properly so we have to consume them.
Feeding your body with the right vitamins can help you live a healthy life and prevent different types of health problems.
I eat healthy, so why do I need vitamins?
If you eat a wide variety of vegetables and fruits, lean protein, low fat dairy products and whole grains then you don’t necessarily have to take supplements.
It’s much better getting your vitamins straight from a food source.
The issue with that is most of us can easily overestimate how healthy we are eating so taking a multivitamin doesn’t hurt.
According to the USDA report most Americans are eating too few vegetables, fruits, fibers and low fat dairy products which provide necessary vitamins, mineral and nutrients for optimal health.
So taking supplements can definitely provide a base if you didn’t get the necessary nutrients throughout the day.
Now let’s dive into 10 of the best vitamins for women.
1. Vitamin k
Vitamin K is needed for promoting strong bones, reducing the risk of heart diseases and helping to prevent blood clotting.
Another benefit of consuming Vitamin K is that it’s necessary for immune function and helps to boost energy throughout the day.
Foods that have Vitamin K
Fish oil, soybean oil, green leafy vegetables and whole grain food products.
2. Vitamin E
Vitamin E is a very powerful compound that you need to consume regularly.
It has anti-aging properties that helps to fight cell damage and also slows down age-related changes in your body.
Another wonderful benefit of this vitamin is that it helps to prevent memory loss, certain types of cancers, cataracts and heart diseases.
Let’s not forget to mention that vitamin E is very important for hair and skin and is very popular in a lot of hair and skin care products being sold.
Foods that have Vitamin E
The main foods that are rich in vitamin E include spinach, hazelnuts, corn oil, sunflower seeds, safflower oil, peanut butter, wheat germ and cod liver oil.
3. Vitamin D
This particular vitamin is a fat soluble vitamin that helps to prevent rheumatoid arthritis, multiple sclerosis and promotes the absorption of calcium.
It helps to reduce premenstrual syndrome symptoms and also helps to protect your eyesight.
If you don’t have enough vitamin D in your bones it will weaken and can cause osteoporosis.
To get vitamin D even a short daily exposure to sunlight can give your body the required amount.
Foods that have Vitamin D
Foods that are rich in this compound are fortified milk, eggs, liver and fatty fish.
4. Vitamin C
Is a very popular vitamin because it’s an immunity booster and have tons of health benefits for women.
This vitamin speeds up the healing process, reduces the risk of certain types of cancers, heart diseases and also promotes tissue growth.
Your red blood cells needs this vitamin to help with its formation.
Foods that have Vitamin C
Some of the best vitamin c-rich foods are oranges, Peppers, grapefruit, kiwi, broccoli tomato, Sprouts, strawberries, raspberries and blueberries.
5. Vitamin B12
Vitamin B12 is a vitamin every woman should make sure that they consume and that is because it’s important for cell formation, protein synthesis and it boosts metabolism.
It also helps to prevent memory loss, anemia and reduce the risk of heart diseases.
This vitamin is very popular for the treatment of depression, maintaining healthy nerve system and promoting proper brain function.
Foods that have Vitamin B12
Some of the best foods for vitamin B-12 is yogurt, whole wheat, eggs, cheese, beef, sardines, tuna, beef and liver.
6. Vitamin B9
This is otherwise known as folic acid which is very important for a woman to consume because it helps to prevent high blood pressure, depression, memory loss and also heart diseases.
It does a wonderful job at boosting brain health and improving fertility and fetal development during pregnancy.
Deficiency in vitamin B9 can result in a pregnant woman having neural tube defects in the baby such as spina bifida.
Foods rich in Vitamin B9
Some of the best foods to consume for this vitamin include melon, aparagus, beans, eggs fortified grains, strawberries, leafy green vegetables and orange juice.
7. Vitamin B7
Vitamin B7 otherwise known as biotin is definitely important for every woman.
It promotes healthy hair growth, treat brittle hair and helps to keep healthy sweat glands.
It’s also very vital for bone marrow, maintaining normal cholesterol levels and bone growth.
A deficiency in vitamin B7 is not very common but it can cause anemia, mild depression, abnormal heart functioning and brittle hair.
Foods rich in Vitamin B7
Some of the best foods to get this vitamin b7 are bananas, carrots, onions, peppers, brown rice, lentils, yellow foods, soy beans, cheese, yogurt, nuts and oatmeal.
8. Vitamin B6
If you want to have a very healthy immune system then make sure that you’re consuming enough vitamin B6.
It is needed for some brain chemicals and hormones to be produced which will in turn help to reduce memory loss, heart disease and reduce depression.
It’s also proven to help regulate your blood sugar levels. Pregnant women who want to get rid of morning sickness, foods rich in vitamin B6 will help.
Foods rich in Vitamin B6
Some of the best foods are avocados, meats, bananas, nuts, dried fruit, seeds, fish and beans.
9. Vitamin B2
This vitamin is normally known as riboflavin. Necessary for normal growth and metabolism and overall good health.
If you’re low on energy then vitamin B2 will help to boost your energy and strengthen your immune system while also reducing anxiety, stress, fatigue and any numbness in the toes that you may feel.
A deficiency in vitamin B2 can negatively affect your metabolism, immune system. It can lead to your eyes becoming pale as well as give you a sore throat.
Foods that are rich in Vitamin B2
Best ones are cheese, eggs, whole grains, soy beans, mushrooms, nuts, milk and meats.
10. Vitamin A
This vitamin contains powerful antioxidant properties. It doesn’t matter what age you are as a woman you need vitamin A in your daily diet because it helps in building and strengthening your bones, soft tissue skin, mucous membranes and teeth.
It does a fantastic job at reducing the risk of chronic illnesses, reducing the aging process and boosting your immune system.
Foods rich in Vitamin A
Some of the best ones include pumpkin, tomatoes, fortified cereals, eggs, red peppers, spinach, peaches, apples, kale, broccoli, guava, cantaloupe and carrots.
Over To You
These are some of the best vitamins for women and it’s for you to try to eat as healthy as possible so that you can extract all of these nutrients from your food.
What you can do, for example, is eat 5 servings of vegetables and fruit each day as this will definitely help you to get all the essential vitamins that your body needs.
If you’re not able to do that then you can take a multivitamin supplement but before you do that make sure that you consult with your doctor.