Vitamins are crucial for both men and women, even though women need them more as they are vulnerable of pregnancy and menstrual cycle. Doctors strongly recommend vitamins, as they are essential for the overall health. Even though vitamins can be taken by including healthy food in the diet, they can be also taken as food supplements.
According to the CDC (Center for Disease Control and Prevention), vitamins and micro nutrients are essential for cell growth, development and functioning. Hence, all people should include healthy foods in their diet in order to take the daily recommended dose of them, as our body cannot produce all of them.
DRI (DAILY RECOMMENDED DOSE) OF VITAMINS
Here is a list of vitamins that you should take on a regular basis. Their recommended dose is given, too.
• Vitamin A – 5000 IU
• Vitamin B1 – 1.5 mg
• Vitamin B6 – 2 mg
• Vitamin B2 – 1.7 mg
• Vitamin B7 – 300 mcg
• Vitamin B9 – 400 mcg
• Vitamin B19 – 6 mcg
• Vitamin C – 60 mg
• Vitamin D – 400 IU
• Vitamin E – 30 IU
• Vitamin K – 80 mcg
Women need 13 vitamins, including vitamins A, vitamin C, vitamin D, vitamin K, vitamin E and vitamins B, like vitamin B 12 and thiamine, as well as important fatty acids and minerals. It is considered that 30% of women lack one or more of these minerals and vitamins, and this risk increases with age. Vitamin deficiency weakens the ability of women to survive childbirth and makes them prone to infection and illnesses.
WHAT ARE THE MOST ESSENTIAL VITAMINS?
1. VITAMIN B2
Vitamin B2, which is also known as riboflavin, is essential for the overall health and a normal metabolism. In addition, vitamin B2 can boost up energy levels and stimulate the immune system. For women, it is essential to take vitamin B2, as it can lover fatigue stress wrinkles anxiety and improve itchy skin.
If you experience a lack of vitamin B2, you should include more milk, eggs, cheese, almonds, organ meats, yogurt, vegetables, cereal, nuts, mushrooms, yeast, soybean and whole grains in your diet.
2. VITAMIN A
Vitamin A is beneficial for the skin health and it is necessary for eye health. In addition, it can also enhance the skeletal tissue.
Magnesium is an essential mineral for the human body, because it can regulate calcium, sodium and potassium, which are necessary for regulating over 300 functions in the body. However, if you have a lack of magnesium, you may experience digestive problems, chronic stress and leaky gut syndrome.
In addition, you may experience other symptoms of a lack of magnesium, such as: insomnia, headaches, constipation, anxiety, leg cramps and muscle spasm. A lack of magnesium is more common for older women. As a result of this, they have bone problems, low magnesium intestinal absorption and increased urinary loss.
So, if you are magnesium deficient you should include more sea vegetables, such as: algae, green vegetables, nuts, beans, and seeds in your diet.
A lack of iron is more common for young women. The body uses the already stored iron in order to create hemoglobin, a protein that carries oxygen through blood from the lungs to the tissues in the body.
So, if you are iron deficient, you should eat more fish, meat, eggs, beans, poultry and leafy vegetables.
Why iron is so important? Women need iron during their menstrual cycles. Iron deficiency is caused by loss of blood. In addition, doctors think that pregnant women, who are iron deficient, are anemic. So, if you do not lack iron, you may not suffer from weak immune system, infections bleeding, fatigue and dangerous pregnancy.
5. VITAMIN B12
Vitamin B12, which is also known as Cobalamin, is essential for the formation of the red blood cells in the body, which are necessary for proper functioning of the body. In addition, vitamin B12 is also beneficial for the nerve cells.
In order to take sufficient amount of vitamin B12, you should include more milk, eggs and shellfish in your diet.
6. VITAMIN D
Vitamin D is a fat-soluble vitamin, which aids in the calcium absorption. It is essential for strong bones. In addition, vitamin D also lowers the risk of experiencing cancer, rheumatoid arthritis and multiple sclerosis. All women need vitamin D. Vitamin D aids in the calcium absorption and boosts up the immune system. In addition, it can be very useful for healthy bones, which is considered a crucial factor for pregnant women.
Vitamin D is best taken from being exposed to sun. To get enough vitamin D, you should spend from 15 – 20 minutes outside, without using sunscreens, which lets vitamin D to be properly synthesized as soon as it comes in contact with the skin.
7. VITAMIN B7
Vitamin B7, which is also known as biotin, is an essential vitamin for a healthy metabolism. Therefore, it is essential for healthy skin, nails, cells and hair. Many women also use vitamin B to make their hair look soft.
Vitamin B7 can be found in semi-sweet chocolate, nuts and pork.
8. OMEGA-3 FISH OIL
If you don’t consume fresh fish such as sardines, tuna, salmons, mackerels, you should take omega-3 fish oil in order to prevent vitamin deficiency. The omega-3 fish oil contains fatty acids, which have anti-inflammatory properties.
For a healthy brain and hard, as well as enhanced immune system, you should take equal amounts of omega-3 fatty acids and omega-6 fatty acids. Therefore, you should eat wild fish or use food supplements (1000mg on a daily basis) in order to prevent inflammation.
According to the researches, women at the age of 20-39 have reduced iodine levels in the urine in comparison to other people. In addition, iodine is essential for young women particularly for pregnant women. The main reason for this is that iodine has a significant role in the development of the brain of the fetus. It also makes the regular amounts of the thyroid hormones. Together with T4 and T3, iodine can regulate the metabolism.
You can take the recommended amounts of iodine from iodine-rich foods, sea vegetables, sea food and processed food. By consuming these foods, you can avoid fatigue lack of iodine and hormonal imbalances during pregnancy. Avoiding a lack of iodine helps protect us from health conditions, such as: fatigue, hypothyroidism, hormonal imbalances, goiters and pregnancy troubles.
10. VITAMIN E
Vitamin E is essential for eliminating free radicals from the body. It can also improve the immune system, particularly in women. In addition, vitamin E is considered to regulate cholesterol levels, regulate hormones and repair damaged skin. This is particularly important for women during their menstrual cycles or pregnancy.
You can find vitamin E in mangoes, vegetables oils and asparagus.
11. VITAMIN K
Vitamin K is considered to prevent heart disease and strengthen bones. Women, who don’t use antibiotics, are more likely to lack this vitamin. A lack of vitamin K may lead to numerous health issues, such as: intestinal issues, inflammatory bowel disease and other issues. Vitamin K can be found in fish, broccoli, kale, beef, cauliflower, dairy products and eggs.
12. VITAMIN B1
Vitamin B1, which is also known as thiamin, is essential for producing energy and metabolizing fats. So, it is great for people who want to lose weight.
13. VITAMIN C
Vitamin C is the most commonly used vitamin for boosting immunity. It is also beneficial for women, because it can lower the risk of tissue damage, heart disease and cancer; enhance regeneration process and the growth of tissue.
In addition, vitamin C is essential for the formation of red blood cells. Not only vitamin C improves immunity against infections, colds and illnesses, but it also protects eye vision and damaged skin, caused by UV light and pollution. In order to increase the levels of vitamin C, you should include more tomatoes, strawberries, broccoli, grapefruit, sprouts, potatoes, oranges and kiwis in your diet.
14. VITAMIN B6
Vitamin B6, which is known as pyridoxine, maintains a healthy immune system. Moreover, it can create more chemicals in the brain, together with hormones. In this way, it can prevent heart disease, depression and memory loss.
In addition, vitamin B6 is beneficial for pregnant women in order to prevent morning sickness. In order to increases vitamin B6 levels, you should consume more beans, bananas, nuts, oatmeal, cereal, dried fruit, seeds, fish, meat and avocados.
15. VITAMIN B9
Vitamin B9 is essential for women, as it can prevent depression, memory loss, heart disease, high blood pressure, cancer and Alzheimer’s disease. It is also necessary for brain health, fertility, cellular function and fetus development during pregnancy.
Nevertheless, if a pregnant woman lacks vitamin B9, the baby may develop defects, such as: spina bifida. To increase vitamin B9 levels, you should include more eggs, melons, asparagus, legumes, strawberries, beans, leafy green vegetables, yeast and grains in your diet and drink a lot of orange juice.
Taking enough calcium is essential for bone strength, but it also is beneficial for controlling cholesterol levels, blood pressure, muscle functions and regulating heart rate, and other functions. When calcium is taken with other nutrients, such as magnesium and vitamin D, it is shown to prevent some health issues, such as: diabetes, osteoporosis, heart disease and cancer. You can get calcium from drinking yogurt, raw milk and kefir, or eating organic plant foods, like leafy vegetables (kale and collard greens) beans, okra and broccoli.
Factor which make women more likely to experience a lack of vitamins or minerals include:
– Consuming a processed diet
– Being a vegan or a vegetarian
– Consuming little calories or being underweight
– Being of reproductive age or over the age of 65
– Poverty, a lack of education or socio – economic status.