A list of the most important vitamins for women’s health and where foods are found. A practical guide, not to forget!
To be as healthy and energetic as possible we all need to get the right vitamins from the right foods.
It is mainly women who should be careful with nutrition, so it is suggested that they definitely take these vitamins to avoid some health problems:
1. VITAMIN C
Vitamin C provides various health benefits and boosts immunity.
Accelerates healing processes, reduces the risk of cancer, tissue damage and helps their regeneration as well as prevents cardiovascular problems.
Foods that contain it are tomatoes, potatoes, oranges, broccoli, kiwi, grapefruit, peppers, strawberries.
2. VITAMIN B7
Vitamin B7 or biotin is needed to increase cell and fatty acid synthesis.
Helps in good health of glands, hair, skin and nails.
Regulates cholesterol and is essential for bone growth.
Those with severe B7 deficiency suffer from depression, anemia, rashes, brittle nails, abnormal heart function and lethargy.
The best sources are carrots, lentils, cheese, nuts, egg yolks, fish, peppers, sweet potatoes, oats, almonds, bananas, squash, yellow fruits, brown rice, leafy green vegetables, milk and yogurt.
3. VITAMIN E
This vitamin has anti-aging ability which prevents cell damage and age-related changes in the body.
It also prevents some cancers, memory loss, heart disease and cataracts.
Found in peanut butter, corn oil, spinach, nuts, almonds and sunflower seeds.
4. VITAMIN A
This vitamin acts as an antioxidant and helps strengthen skin, bones, teeth, soft tissues and fungal membranes.
Foods such as milk, papaya, kale, melon, red peppers and fortified cereals are rich in it.
5. VITAMIN B6
Vitamin B6 is vital for the immune system.
Stimulates the body to produce hormones and brain chemicals preventing memory loss, heart disease and depression.
It also treats problems with nausea and vomiting during pregnancy.
Foods rich in it are seeds, fish, bananas, meat, fortified cereals, avocados, beans, whole grains, dried fruits.
6. VITAMINA K
Strengthens bones and reduces the risk of cardiovascular disease.
It can be obtained through fish oil, cereal foods, soybean oil and green leafy vegetables.
7. VITAMIN B9
Vitamin B9 or folic acid is very important in cases of high blood pressure, heart disease, depression, cancer and memory loss.
You can consume it through melon, eggs, beans, strawberries, dark green leafy vegetables, orange juice, asparagus, cereals, legumes.
8. VITAMIN B2
Vitamin B2 is known as riboflavin and is essential for metabolism, good health and normal growth.
Deficiency causes low immune system, affects metabolism and neural functions.
Rich in vitamin B2 are milk, mushrooms, almonds, eggs, nuts, whole grains, offal, cheese, yogurt, leafy vegetables and soy.
9. VITAMIN B12
This vitamin is vital for cell division.
Increases the process of metabolism and protein synthesis and helps against anemia, memory loss and heart disease.
Found in eggs, milk, cheese, fish, yogurt and fortified cereals.
10. VITAMIN D
This vitamin helps absorb calcium, vital for bone health and lowers the risk of some types of cancer, sclerosis and arthritis.
Exposure to the sun for 10-15 minutes helps the body produce the required daily amount.
However, it is found in dairy products, eggs, mushrooms./ EO