Today’s women are health-conscious and prefer to follow a healthy diet plan. A healthy diet plan is one that includes the right combination of vitamins.
Vitamins are organic compounds that help different parts of the body function properly. Each of the different vitamins performs a specific function. To avoid the deficiency, this is why it is essential to get vitamins from the foods you eat or from vitamin supplements.
Here are the top 6 vitamins for women:
1. Vitamin A
Vitamin A contains antioxidant properties. Women of all ages need vitamin A as it aids in building and strengthening bones, teeth, soft tissue, skin and mucous membranes. It reduces the risk of chronic illness, improves vision, slows down the aging process and boosts the immune system. Foods that are rich in vitamin A include carrots, cantaloupe, pumpkin, apricots, tomatoes, watermelon, guava, broccoli, kale, papaya, peaches, red peppers, spinach, eggs, liver, milk and fortified cereals.
2. Vitamin B2
Vitamin B2 is essential for good health, normal growth and metabolism. It helps boost energy and strengthen the immune system, while anxiety, stress and fatigue.
A deficiency of vitamin B2 can affect metabolism and influence the immune system and neural functions that can cause pale eyes and tongue, a sore throat, mouth ulcers, cracks on the lips, dry hair, wrinkles and itchy skin. Foods rich in vitamin B2 are organ meats, cheese, milk, yogurt, leafy vegetables, yeast, eggs, cereals, whole grains, soybeans, almonds, nuts and mushrooms.
3. Vitamin B6
Vitamin B6, also known as pyridoxine, is an essential vitamin required for a healthy immune system. It can also help regulate your blood sugar level. Pregnant women can eat foods with vitamin B6 to get rid of morning sickness. Lack of vitamin B6 in the body can cause anemia. Foods for a healthy dose of vitamin B6 are fortified cereals, avocados, bananas, meats, beans, fish, oatmeal, nuts, seeds, and dried fruits.
4. Vitamin B7
Vitamin B7 keeps the sweat glands, hair and skin healthy. In fact, it promotes hair growth and helps treat brittle nails. Also, vitamin B7 is required for bone growth and bone marrow and helps maintain normal cholesterol levels. Food choices to get vitamin B7 are fish, sweet potatoes, almonds, carrots, bananas, cantaloupe, yellow fruits, green leafy vegetables, lentils, brown rice, peppers, egg yolks, soybeans, oatmeal, milk, cheese, yogurt and nuts.
5. Vitamin B9
Vitamin B9, also known as folic acid, is essential for every woman as it helps prevent heart disease, high blood pressure, Alzheimer’s, depression, cancer and memory loss. It also enhances brain health and cellular functioning and improves fertility and fetal development during pregnancy. Foods rich in vitamin B9 include dark leafy green vegetables, orange juice, melons, strawberries, fortified grains, legumes, beans, nutritional yeast and eggs.
6. Vitamin B12
Another essential vitamin that every woman should eat is B12, which is important for metabolism, normal cell division and protein synthesis. This vitamin helps prevent heart disease, memory loss and anemia. food sources for vitamin B12 are cheese, eggs, fish, meat, milk, yogurt and fortified breakfast cereals.