To maintain good health, women need to focus on getting essential vitamins that support their well-being. Although a balanced diet is necessary for good health, certain vitamins play vital roles in women’s health. It’s important to include fruits, vegetables, whole grains, lean proteins, and healthy fats in your diet to get these essential vitamins. In some situations, you may need supplements, particularly if you have dietary restrictions or specific health conditions.
Here are six crucial vitamins that women should pay attention to.
1. Vitamin D: The Sunshine Vitamin
Vitamin D is important for bone health, as it aids in the absorption of calcium. It also plays a role in immune function and has been linked to mood regulation, potentially helping to alleviate symptoms of depression.
Sunlightexposure, fatty fish like mackerel,salmon, sardines and fortified foods milk, orange juice and cereals are the based source of vitamin D
Daily Requirement:
Women should aim for 600-800 IU (International Units) per day, with older women potentially needing more to maintain bone density.
2. Vitamin B12: Energy And Brain Health
Vitamin B12 is essential for the production of red blood cells and DNA. It also supports nerve function and cognitive health, making it particularly important for mental clarity and energy levels.this can be got from Animal products like meat, poultry and fish and also fortified plant-Based foods like cereals. Women with dietary restriction can opt for supplements.
3. Vitamin C: Immune Support And Skin Health
Vitamin C is a powerful antioxidant that protects cells from damage, supports the immune system, and aids in collagen production for healthy skin. It also helps the body absorb iron from plant-based foods. The sources of is the vitamin are our citrus fruits: oranges, grapefruit,
berries,bell peppers and broccoli.women should aim for 75milligrams per day of this vitamins
4. Vitamin A: Vision And Reproductive Heath
Vitamin A is crucial for maintaining good vision, a healthy immune system, and proper reproductive function. It also supports skin health and cellular growing.Animalproducts like liver,eggs, and Plant-based like carrots,sweet potatoes,and spinach are the primary sources of this vitamin
Daily Requirement:
The recommended daily intake is 700 micrograms RAE (Retinol Activity Equivalents) for adult women.
5. Vitamin E: Antioxidant Protection
Vitamin E acts as an antioxidant, helping to protect cells from damage. It supports immune function and skin health and may play a role in preventing chronic diseases.
Nuts and seeds like almonds, sunflower seeds,Vegetable oils (wheat germ, sunflower, safflower),Green leafy vegetables (spinach, broccoli) are the source of this vitamins
Daily Requirement:
Women should aim for 15 milligrams per day.
6. Vitamin K: Bone And Heart Health
Vitamin K is essential for blood clotting and helps maintain strong bones by supporting calcium regulation. It also plays a role in heart health by preventing arterial calcification.
Green leafy vegetables (kale, spinach, broccoli),Fermented foods (natto, sauerkraut)Dairy products and eggs are the source where the vitamin are mostly find.
Daily Requirement:
The recommended daily intake is 90 micrograms for women.
