10 Best Vitamins for Women

Today’s women are health-conscious and that is why they prefer to follow a healthy diet plan. A healthy diet plan for a woman is one that includes the right combination of vitamins. Women of every age, height, weight, and activity level need to consume a wide variety of vitamins in order to lead a healthy life and to prevent different types of health problems in the future. There are different types of vitamins that can easily make you healthy.

Vitamins are essential chemicals that help the different parts of the body to function properly. There are different types of vitamins and each vitamin performs a specific body function. If you do not take the necessary vitamins according to your age, then you may suffer from serious health problems. This is why it is very essential to get vitamins from the foods you eat or from vitamin supplements.
Here are top 10 vitamins for women.

1. Vitamin A

   Vitamin A contains antioxidant properties. Women of all age must consume Vitamin A enriched food products as it aids in the building and strengthening of bones and teeth, soft tissue, skin, and mucous membranes. Vitamin A also reduces the risk of chronic illness, improves eye sight and slows down the aging process and boosts the functionality of the immune system. Some of the Vitamin A enriched food products are carrots, cantaloupe, pumpkin, apricots, tomatoes, watermelon, guava, broccoli, kale, papaya, peach, red peppers, spinach, whole eggs, liver, milk and fortified cereals.

2. Vitamin D

   Vitamin D is known as a fat-soluble vitamin that helps to activate calcium and phosphorus which play a key role in keeping the bones strong. Vitamin D also reduces the risk of multiple sclerosis, rheumatoid arthritis, and various types of cancer. This vitamin can also help to reduce PMS symptoms and protect the eyesight. Deficiency of Vitamin D may make your bones weak and contribute to osteoporosis. Daily exposure to sunlight for a few minutes can give your body the required dose of Vitamin D. Some of the Vitamin D enriched food items are fatty fish, fortified milk, liver and eggs.

3. Vitamin K

   Vitamin K enriched food products play a key role in promoting strong bones, maintaining normal blood clotting in older people and in reducing the risk of various heart diseases. This particular vitamin is also necessary for immune function and energy. Some of the best food sources of vitamin K enriched food products are whole grain food products, green leafy vegetables, soybean oil,  and fish oil.

4. Vitamin B6

   Vitamin B6, also known as pyridoxine is an essential vitamin required to enjoy a healthy immune system. This particular vitamin also helps to produce hormones and brain chemicals and hence helps to reduce depression, heart disease, and memory loss. It can also help to maintain your blood sugar level. Pregnant women must include Vitamin B6 enriched food items to get rid of morning sickness. Lack of Vitamin B6 in the body can cause anemia. Some of the best Vitamin B6 enriched food products are fortified cereals, avocado, banana, meats, beans, fish, oatmeal and seeds.

5. Vitamin E

   Vitamin E contains anti-aging properties and due to its ability to fight cell damage it can slow down age-related changes. This vitamin also helps to prevent heart disease, cataracts, memory loss, and certain types of cancer. Vitamin E is highly essential to enjoy healthy hair and skin. This is one reason why Vitamin E is mostly included in hair and skin care products. Some of the best Vitamin E enriched food products are wheat germ, hazelnuts, almonds, spinach, margarine, corn oil, cod-liver oil, peanut butter, safflower oil and sunflower seeds.

6. Vitamin B12

   Another essential vitamin that every woman should eat is Vitamin B12 as it is important for metabolism, normal cell division, and protein synthesis. This vitamin helps to prevent heart disease, memory loss, and anemia. It also can be used to treat depression and can help maintain nerve and brain functions. Vitamin B12 deficiency can cause irritability, depression, confusion. It can also cause tongue and mouth inflammation. Some of the best food sources enriched with Vitamin B12 are cheese, eggs, fish, meat, milk, and yogurt.

7. Vitamin C

   Known as an immunity booster, Vitamin C has got many health benefits for women. It helps to fasten up the healing process, promotes tissue growth, and reduces the risk for certain kinds of cancer, heart disease, and tissue damage. It also plays a key role in the formation of red blood cells. Some of the best vitamin C enriched food products are broccoli, grapefruit and grapefruit juice, kiwi, oranges, pepper, potato, strawberries, sprouts, peppers and tomatoes.

8. Vitamin B9

   Vitamin B9 also known as folic acid is very essential for every women as it helps to prevent heart disease, high blood pressure, Alzheimer’s, depression, cancer, and memory loss. It also enhances brain health and cellular function and improves fertility and fetal development during pregnancy. Deficiencies of Vitamin B9 in women who are pregnant can cause neural tube defects such as spina bifida. Some of the best Vitamin B9 enriched food products are dark leafy green vegetables, orange juice, asparagus, melons, strawberries, fortified grains, legumes, beans, nutritional yeast and eggs.

9. Vitamin B7

   Vitamin B7, also known as biotin is required to form glucose and fatty acids. This vitamin keeps the sweat glands, along with the hair and skin healthy. Also Vitamin B7 is required for bone growth and bone marrow and helps to maintain normal cholesterol levels. Deficiency of Vitamin B7 can cause abnormal heart function, anemia, depression and high cholesterol level. Some of the best Vitamin B7 enriched food items are fish, potatoes, yams, carrots, bananas, cantaloupe, yellow fruits, green leafy vegetables, lentils, brown rice, peppers, egg yolks, soybeans, oatmeal, milk, cheese, yogurt and nuts.

10. Vitamin B2

    Vitamin B2 along known as riboflavin is essential for good health, normal growth and metabolism. It helps to obtain energy, strengthen the immune system and reduces tingling and numbness, anxiety, stress and fatigue. Deficiency of vitamin B2 can affect the metabolism of the body and influence the immune system and neural functions which can cause pale eyes, sore throat, mouth ulcers, pale tongue, and cracks on the lips, dry hair, wrinkles and itchy skin. Some of the food items enriched with Vitamin B2 are organ meats, cheese, milk, yogurt, leafy vegetables, yeast, eggs, cereals, whole grains, soy beans, almonds, nuts and mushrooms.