Eating right is the mainstay of good health for the young and the old alike. It is all the more important for women as they have a lot more to bear as compared to their male counterparts. These include natural factors such as menstruation, menopause, pregnancy and related complications. Further, the stress of managing home, family and work increases their nutritional requirements. It is important to have enough of vitamins from food sources and supplements. Let us list the key vitamins that every woman should consume.
One of the most essential vitamins for women, vitamin A supports good vision and healthy skin and also boosts immunity. It has natural anti-oxidant properties that make it great for preventing the oxidative damage caused by free radicals. The best food sources of vitamin A include green vegetables, tomatoes, carrots, fruits, fish, liver, dairy products, and fortified cereals.
Vitamins such as B6 and B12 facilitate the conversion of food into energy. They speed up the metabolism and enhance the function of the nervous system. Additionally, they support healthy eyes, skin and hair. Deficiency of B vitamins can cause birth defects, which makes them crucial for women. Fish, meat, eggs, poultry, green veggies, legumes, and dairy products offer a hefty supply of these vitamins.
Knowing that vitamins are so important for your health, folate is one vitamin that no female should ignore. This B vitamin is vital during pregnancy as it prevents a serious defect called spina bifida. Women who are not pregnant should consume it as well because it reduces the risk of anemia and certain types of cancers. The food sources of folate include leafy greens, eggs, beans, peanuts, and fortified cereals.
Vitamin C is revered for its healing and antioxidant properties, which makes it a natural immunity booster. It stimulates the growth of bones, teeth and other body tissues and facilitates their repair as well. Further, vitamin C prevents free radical damage and oxidative stress. It enhances the production of collagen, a protein that keeps your skin soft and supple. Have plenty of citrus fruits, broccoli, and red pepper if you want to increase the intake of vitamin C.
Vitamin D also referred to as the sunshine vitamin, is essential for women as it strengthens the bones by improving the absorption of calcium. Older women, in particular, can benefit from its intake as it lowers the risk of osteoporosis or bone loss. Scientific studies also indicate its efficacy for lowering the risk of certain forms of cancers. While exposure to sunlight is regarded as the best way to absorb this vitamin, its food sources include fatty fish, egg yolks, beef liver, and cheese.
Including these foods in your everyday diet can be helpful for fulfilling your daily requirements of these vital nutrients. However, it is also advisable to add some supplements to ensure that you do not suffer from the deficiencies and the related complications. It is best to consult an expert and seek their advice related to supplementation.