Essential Vitamins for Women

 

Vitamin C

Vitamin C helps the body fight colds and infections. It may reduce the risk of cancers and protect against eye diseases. Vitamin C supports the production of neurotransmitters and acts as an antioxidant, boosting the immune system.

Vitamin D

Vitamin D keeps bones and teeth strong by regulating blood levels of calcium and phosphorus, which strengthen bones. You can get the majority of your vitamin D from sun exposure. Many people suffer from vitamin D deficiency because they spend most of their time indoors, especially in winter. Vitamin D3 is also essential for brain functions because it regulates mood. Try to spend at least 15 minutes outside every day to ensure the body gets enough vitamin D.

Vitamin E

Vitamin E acts as an antioxidant, protecting cells and fighting free radicals. It also boosts muscle strength, regulates cholesterol levels, and balances hormones. Vitamin E improves vision and may also help to prevent Alzheimer’s disease. This vitamin is especially important for women because it can reduce PMS symptoms.

Vitamin K

Vitamin K is crucial for heart health because it inhibits excessive bleeding and may prevent heart disease, which is the leading cause of death among women in the United States. Several studiesinvestigated the role of vitamin K in cardiovascular health and found that vitamin K may lower the risk of heart diseases particularly in chronic kidney disease populations.

Where Can You Get These Vitamins?

You can get vitamins from food, especially if you follow an omnivorous diet. If you are vegetarian or vegan, you might want to consider taking supplements to ensure your body gets all the vitamins it needs.

A – beef, eggs, fish, spinach, carrots
B1 – lean meats, nuts, whole grains
B2 – milk, cheese, yogurt, broccoli
B3 – meat, fish, mushrooms, avocado
B5 – chicken, broccoli, mushrooms 
B6 – meat, fish, poultry, avocado, nuts 
B7 – eggs, soybeans, whole grains 
B9 – broccoli, asparagus, legumes 
B12 – meat, fish, eggs, milk, cheese
C – citrus fruit, potatoes, broccoli, spinach
D – salmon, fortified dairy products
E – leafy green vegetables, mango
K – broccoli, spinach, kale, cabbage

 

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