Women are always trying to keep their weight and health in check by leading a physically active and healthy lifestyle. This means eating a healthy diet rich in essential nutrients which can prevent numerous health problems. However, not all women get the nutrients their body requires on a daily basis. If you want to stay healthy, make sure to add the following vitamins in your diet:
This vitamin is a powerful antioxidant important for your skin, bones, teeth, mucous membranes and tissues. Vitamin A reduces the risk of several serious diseases and can be found in pumpkins, apricots, broccoli, papaya, red peppers, fortified cereal, spinach and cantaloupe.
This vitamin is also known as riboflavin and is essential for proper metabolism, health and physical and mental development. Vitamin B2 treats anxiety, stress, fatigue and numbness and tingling in the limbs. The vitamin can strengthen your immune system and boost your energy levels, while treating a variety of health problems such as sore throat, dry hair, pale eyes, mouth ulcers or cracked lips. Foods rich in the vitamins are almonds, eggs, nuts, fish, milk, mushrooms, organic meat, vegetables, yeast, whole grains and soybeans.
Vitamin B6, or pyridoxine as it is known, can reinforce your immune system and assist the body in the production of hormones. It can prevent memory loss, heart disease and depression among other health problems. Vitamin B6 can regulate your blood sugar levels, while lack of the vitamin may lead to anemia. Seeds, fish, bananas, meat, fortified cereal, beans, oatmeal, avocado and dry fruits are rich in pyridoxine.
Vitamin B7, also known as biotin, is important for the synthesis of fatty acids and cellular growth. It improves the health of the cells, skin, hair and sweat glands, while also treating a variety of skin and hair problems. Biotin can regulate your cholesterol and is important for bones and bone marrow as well. Lack of vitamin B7 in the body can result in skin rashes, depression, anemia, brittle hair, abnormal heart rhythm and lethargy. The vitamin can be found in eggs, lentils, cheese, fish, peppers, almonds, oatmeal, sweet potatoes, yellow fruits, green leafy vegetables, brown rice, milk, soybeans and yogurt.
This vitamin is also known as folic acid and is useful for proper blood pressure. It can prevent depression, memory loss and cancer, while promoting brain health and the function of the cells. Lack of vitamin B9 can cause developmental problems in babies. The vitamin can be found in melons, dark leafy green vegetables, yeast, orange juice, fortified cereal, legumes and asparagus.
Vitamin B12 is important for proper cell division and protein synthesis, while also playing a role in your metabolism. It treats depression and other neurological problems and is important for proper brain function. It can be found in cheese, fish, dairy products and fortified cereal.
Vitamin C is important for numerous body functions. It plays a big role in the immune system and is important for prevention of infections and various diseases. It can be found in citrus fruits, tomatoes, peppers, strawberries, sprouts and potatoes.
Vitamin D is a fat-soluble vitamin important for calcium absorption in the body. It is important for the eyesight and bones as well, and lack of it can have serious consequences on our health. We get most of our vitamin D from the sun, but it can also be found in dairy products, eggs, animal liver and fatty fish.
Vitamin E can delay the aging process and from age-related conditions. It can also prevent some cancer types as well as heart disease and cataract. The vitamin is important for the proper function of the heart and for the skin and hair as well. It is present in peanut butter, spinach, corn, cod liver oil, almonds, hazelnuts, margarine, cauliflower, etc.
Vitamin K is important for proper blood clotting and for the bones as well. It can maintain the health of your immune system and keep your energy levels steady. To increase your vitamin K intake, you need to consume whole grains, fish oil, soybean oil and green leafy veggies.
According to experts, consuming 5 servings of fruit and vegetables on a daily basis will nourish your body with the recommended amount of vitamins and minerals. If you’re severely lacking some of these vitamins, you should also take a specific vitamin supplement.
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