Every woman’s goal it so to be healthy, and that means to have energy for all the work and tasks, to be strong, fresh and happy. Being healthy is quite easy, you need to have a healthy life, good sleep, no stress, good diet with lots of fresh food and vitamins. Today, we will talk about the vitamins and minerals, those two components crucial for our health. A vitamin is an organic compound required by an organism as a vital nutrient in limited amounts. An organic chemical compound is called a vitamin when it cannot be synthesized in sufficient quantities by an organism, and must be obtained from the diet. Vitamins are essential chemicals that take part in all your body’s processes. They do that by participating in reactions inside cells. Each vitamin performs a specific function in the body, and no single food contains all the vitamins you need. So, have to combine to have it all, because when you don’t get enough of a particular vitamin you need, you run the risk of serious health problems. In woman’s life, the need for certain vitamins varies according to age and lifestyle. Many women know that eating five servings of fruit and vegetables each day is a good way to get their essential vitamins. Most women, though, don’t eat the quantity of fruits and vegetables that are recommended. As a result, many women in every age group are at risk of vitamin deficiencies. So, to help you stay healthier and be happier, more productive and beautiful, here the six essential vitamins that you, as a woman, need to take every day.
Vitamin A – good for the immunity, eyes and bones
Vitamin A is also known as retinol and has several important functions. Known also as beta carotene, this vitamin is strengthening the immunity against infections, helps vision in dim light and keeps skin and the linings of some parts of the body, such as the nose, healthy. It can also contribute to healthy bones and teeth. Up to 0.6mg a day for women is an acceptable dosage. You can also find Vitamin A in whole eggs, liver, milk, fortified cereals, and dark fruits and vegetables such as carrots and apricots.
Vitamin C – keep you heath from diseases
This vitamin is known as an immunity booster, because it has many health benefits including helping you heal faster, promoting tissue growth, and reducing your risk for certain kinds of cancer, heart disease, and tissue damage. Vitamin C cannot be stored in the body, so you need it in your diet every day, 60 mg is the recommended daily dosage. Vitamin C is found in a wide variety of fruit and vegetables such as oranges and orange juice, red and green peppers, strawberries, blackcurrants, broccoli, brussels sprouts and potatoes.
Vitamin K- for blood clotting and healing
Another very important vitamin. Vitamin K has several important functions. For example, it is needed for blood clotting, which means it helps wounds heal properly. There is increasing evidence that vitamin K is also needed to help build strong bones. This vitamin is often missing from a multivitamin so check your labels carefully. Recommended daily dosage is 90 mcg. Vitamin K is essential for strong bones, healthy blood clotting, and can also reduce your risk of heart disease. You can naturally get your Vitamin K by eating green leafy vegetables, such as broccoli and spinach, vegetable oils and cereals.
Folic Acid – help prevent heart disease, high blood pressure, Alzheimer’s, depression, cancer
Folic acid is a B vitamin. It helps the body make healthy new cells. Everyone needs folic acid. It is very good in preventing certain diseases and conditions such as heart disease, high blood pressure, Alzheimer’s, depression, cancer, and memory loss. It also supports normal cell growth and helps prevent anemia, something many younger women suffer from. Folic acid is extremely important for pregnant women and should be a part of your prenatal vitamins. Recommended dosage for women is 400 mcg and pregnant women should take at least 600 mcg. It can be found in leafy green vegetables, fruit, dried beans, peas, and nuts, enriched breads, cereals and other grain products.
Vitamin B6 – produce hormones and brain chemicals
This is an essential vitamin for a healthy immune system. Vitamin B6 helps produce hormones and brain chemicals. It has been known to reduce depression, heart disease, and memory loss and also can help maintain your blood sugar levels. Vitamin B6 is also known as pyridoxine. It has several important functions, including: allowing the body to use and store energy from protein and carbohydrates in food and helping form haemoglobin the substance that carries oxygen around the body. Pregnant women can use Vitamin B6 to help with morning sickness. 2 mg is all that is recommended and most multivitamins contain this vitamin. It can be found naturally in pork, poultry (such as chicken or turkey, fish, bread, whole cereals, such as oatmeal, wheat germ and rice, eggs, vegetables, soya beans, peanuts, milk, potatoes and some fortified breakfast cereals.
Calcium – for strong bones
Calcium has a major role in keeping your bones healthy and strong and preventing osteoporosis. But, it also provides your body with many other additional benefits, such as lowering your risk of high blood pressure, regulating muscle contractions, including heartbeat and ensuring blood clots normally. Women can also reduce the effects of PMS and even help you lose weight! Check your multivitamin and make sure you are getting the proper amounts of calcium. You may need to buy a vitamin supplement just for calcium. Women ages 19 to 50 should take 1,000 mg of calcium and women over 50 need 1,200 mg. a day. You can also boost your calcium by consuming milk, cheese and other dairy foods green leafy vegetables, such as broccoli, cabbage and okra, soya beans, tofu, soya drinks with added calcium, nuts, bread and anything made with fortified flour and fish where you eat the bones, such as sardines and pilchards.
6 Essential Vitamins and Minerals Every Women Should Take
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