Top 10 Vitamins for Women, Their Benefits and Food Sources
Ladies who maintain a healthy way of life know that following a proper diet is important for our health. Throughout the day, our body needs certain vitamins so that it can sustain its optimal function. Lack of some vitamin may have a bad impact on your health and cause some health difficulties.
You should include certain foods in your daily diet, so your body will get all the vitamins that it needs.
Given below is a list of 10 vitamins, their benefits on our health, and foods through which you can consume them:
1. Vitamin A
This vitamin is a powerful antioxidant which has the capability to strengthen the muscle tissue, skin, and bones. Additionally, it is beneficial for your teeth and vision. Furthermore, Vitamin A can reduce the process of getting older and the risk of chronic diseases.
Food Sources of Vitamin A: Kale, Eggs, Broccoli, Tomatoes, Papaya, Milk, Peaches as well as Watermelon, Spinach, Red Peppers.
2. Vitamin B7
Vitamin B7 is also named biotin. It is very important for cell growth and beneficial for brittle nails, skin, and hair. In fact, this vitamin can improve the growth of your hair and make it shinier.
Vitamin B7 is contained in milk, brown rice, egg yolk, nuts, yogurt, cheese, leafy greens, and cantaloupe.
3. Vitamin B6
Vitamin B6 (Pyridoxine) can considerably improve your immune system and adjust the blood sugar levels. In addition, it is quite beneficial for women that are pregnant because it can reduce morning sickness.
Foods rich in Vitamin B6 are nuts, avocado, bananas, fish, oatmeal, beans, dried fruits, and meats.
4. Vitamin B2
Vitamin B2 (riboflavin) is really important for better metabolism, growth and good health. It can reduce anxiousness and stress as well as boost your energy. It efficiently treats irritated skin, dry hair, a sore throat, splits on the lips, and signs of aging.
Vitamin B2 is contained in whole grains, milk, yeast, eggs, nuts, soybeans, cheese and leafy greens.
5. Vitamin B12
This water-soluble vitamin is necessary for normal cell division and superior metabolism. It bears the capability to treat anemia, heart diseases, depression, and memory loss. Furthermore, it encourages protein synthesis.
Foods rich inVitamin B12 are eggs, yogurt, fish, cheese, milk, and fortified cereals.
6. Vitamin B9
Vitamin B9 (folic acid) could successfully balance the blood pressure and stop heart diseases. It is really valuable for Alzheimer’s patients because it can reduce memory loss and depression.
This vitamin is found in asparagus, orange juice, strawberries, leafy greens, melons, grains, beans, and eggs.
7. Vitamin C
Vitamin C is recognized as an excellent immunity booster. More importantly, it can promote healing and tissue growth as well as can prevent some types of cancer.
Foods rich in vitamin C: grapefruits, oranges, cashews, kiwi, strawberries, lemons, peppers, potatoes.
8. Vitamin D
This is a fat-soluble vitamin that has the power to improve the absorption of calcium as well as other nutrients. Further, it can decrease the risk of arthritis and sclerosis.
By 15-minutes exposure to the sun throughout the day, you can obtain the daily requirement of this vitamin. Vitamin D is found in fatty fish, and eggs.
9. Vitamin E
Vitamin E is able to reduce the process of getting older and prevent memory loss, hear issues, cataracts, and even prevent cancer.
Vitamin E rich foods: sunflower seeds, peanut butter, spinach, nuts, corn oil, margarine, nuts, and cod liver.
10. Vitamin K
Vitamin K plays a vital function in helping the blood clot, preventing excessive bleeding. It can also prevent heart disease and enhance your energy levels.
This vitamin can be found in whole grains, leafy greens, fish oil, and soybean oil.