Women in general, are the ones who always want to have a good figure and they always try to lead a healthy lifestyle and be physically active as much as they can. Sometimes, one problem they face is the improper nutrition they are getting. So in order to meet the daily nutritional requirements they need, they have to eat foods which that are rich in vitamins and minerals, but one of the best options is by taking supplements that contain the needed vitamins.

In this article, you can read below the essential vitamins that every woman should take regularly to avoid any possible health risks and maintain a body that people envy.

Vitamin A

Vitamin A is a very powerful antioxidant that maintains healthy bones, teeth, skin, and mucous membranes. It is known to effectively reduce the risk if serious health diseases. You can get this vitamin in broccoli, pumpkins, apricots, papaya, fortified cereals, spinach, and red peppers.

Vitamin B2

Also known as riboflavin, Vitamin B2 is needed for proper metabolism, as well as mental and physical development. It is essentially helpful against stress, fatigue, anxiety, and numbness in the limbs. Vitamins B2 helps treat numerous health problems like cracked lips, mouth ulcers, sore throat, dry hair, and pale eyes. It also helps in boosting your energy levels and stimulates your immune system. Foods like almonds, eggs, milk, organic meat, nuts, fish, mushrooms, soybeans, whole grains, and yeast are all rich in Vitamin B2.

Vitamin B6

Vitamin B6 is also known as pyridoxine. It aids our body in producing hormones that strengthen our whole immune system. This vitamin can prevent memory loss, depression, heart disease, and other health issues. Vitamin B6 also helps in maintain our blood sugar levels and if you are deficient in this vitamin, this can cause anemia. This vitamin is mostly found in foods like fish, beans, oatmeal, bananas, avocados, seeds, meat, as well as dry fruits.

Vitamin B7

Also known under the name biotin, Vitamin B7 is needed in order to have a healthy cellular growth and synthesis of fatty acids. This vitamin is known to improve the health of our skin, hair, cells, and sweat glands. Biotin is extremely important in maintaining bone and marrow health as well as its ability to regulate our cholesterol. Foods rich in this vitamin are cheese, sweet potatoes, oatmeal, peppers, yellow fruits, green leafy vegetables, yogurt, and brown rice.

Vitamin B9

Vitamin B9 is also known as folic acid. This vitamin is mostly prescribed by doctors to people with high blood pressure. It is also known to prevent cancer, memory loss, and depression. Women deficient in folic acid may have babies with developmental defects so it is really recommended to women who are trying to conceive as well as pregnant women to take folic acid regularly. Foods that contain this vitamin are asparagus, legumes, fortified cereal, orange juice, melons, and green leafy vegetables.

Vitamin B12

Vitamin B12 is needed by our body for proper protein synthesis and cell division. It also boosts our metabolism, treats depression and other neurological problems. This vitamin is needed for proper brain function. You can get this vitamin from foods such as cheese, fish, dairy products, and fortified cereals.

Vitamin C

Vitamin C has multiple roles in our bodily functions. This vitamin has a major role in improving and strengthening our immune system. It is extremely helpful in preventing several diseases and infections. This vitamin is mostly found in fruits and vegetables like strawberries, mostly all citrus fruits, potatoes, tomatoes, and peppers.

Vitamin D

Vitamin D is a fat-soluble vitamin. It is needed by the body to effectively absorb calcium for healthy bones and good eyesight. Most vitamin D that the body receives comes from sunlight which is absorbed through our skin. There are also foods rich in vitamin D, such as animal liver, fatty fish, eggs, and dairy products.

Vitamin E

Vitamin E is known to aid our body in preventing age-related conditions. This vitamin can also prevent some types of cancer, cataract, and heart disease.

Women who want to have healthy hair, skin, and heart needs this vitamin. It is present in foods like spinach, corn, almonds, cauliflower, and hazelnuts.

Vitamin K

This vitamin is needed by our body for proper blood clotting and healthy bones. This vitamin also provides us with a steady energy level and a healthy immune system. Foods that contain Vitamin K are soybean oil, fish oil, green leafy vegetables, and whole grains.

Maintaining a healthy body brings a lot of benefit to your overall well-being. Experts say that taking 5 servings of fruits and vegetables a day can keep you well-nourished with all the vitamins and minerals your body needs. Taking vitamin supplements can also provide you with all the vitamins you need. Consult your doctor first so he can give you the necessary dosage and the vitamin you need.


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