For any women who live their life healthy and follow a clean and healthy diet the following list would be very interesting to read. The following vitamins are essential not just for women but for the human body in general.
For proper function and optimal health you need to consume more vitamins and a variety of them since the body requires a lot during the day. It is not so hard to keep track on this you just have to collect all your information.
Here is a list that will help women determine which top 10 vitamins their body needs:
- Vitamin A
This vitamin is a powerful antioxidant and can strengthen the bones, muscle tissue, skin and it is very good for teeth. This vitamin can also improve vision, reduce the ageing process and reduce the risk of chronic illnesses.
This vitamin can be found in eggs, liver, milk, watermelon, tomatoes, broccoli, kale, papaya, peaches, red peppers and spinach.
- Vitamin B7
This vitamin also goes by another name called biotin and it is important for cell growth. This vitamin can be good for brittle nails, hair and skin. In fact it can boost the growth of the hair and make it shiny.
Foods rich in this vitamin are nuts, yoghurt, cheese, milk, bananas, carrots, brown rice, egg yolks, cantaloupe and leafy greens.
- Vitamin B6
Pyridoxine is the other name of this vitamin and can be very beneficial to the immune system. It can regulate the blood sugar levels and help pregnant women reduce morning sickness.
It can be found in oatmeal, nuts, avocado, bananas, fish, meats, beans and dried fruits.
- Vitamin B2
You may also know it as riboflavin and it is essential for good health, growth and a good metabolism. It boosts you energy and reduces stress and anxiety. It can treat a sore throat, itchy skin, wrinkles, dry hair and cracks on the lips.
It can be naturally found in soybeans, whole grains, mushrooms, nuts, leafy greens, eggs, yeast, cheese and milk.
- Vitamin B12
This is important for normal cell division and for a better metabolism,. It can reduce depression, heart diseases, anemia, memory loss and induces protein synthesis.
It can be found in fortified cereals, egg, fish, meats, milk, cheese and yoghurt.
- Vitamin B9
This is mostly known as folic acid and can balance the blood pressure and protect the body form heart issues. It has an effect on Alzheimer’s patients and can reduce memory loss and depression.
It can be found in beans, eggs, leafy greens, grains, melons, strawberries, asparagus and orange juice.
- Vitamin C
We all know that this vitamin is an immunity booster and can promote tissue growth, healing and can protect against certain types of cancer.
It can be found in lemons, kiwi, oranges, cashews, peppers, potatoes, strawberries and grapefruits.
- Vitamin D
This is a fat soluble vitamin that can improve the absorption of calcium, and other nutrients. Vitamin D can reduce the risk of sclerosis and arthritis. 15 minutes of sun exposure during the day will fill you necessary needs for this vitamin.
You can also try foods that contain this vitamin like eggs, fatty fish and liver.
- Vitamin E
It is a vitamin the halts the ageing process and can prevent cataracts, hear issues, memory loss and even protect from cancer.
It can be found in margarine, corn oil, cod liver, spinach, nuts, peanut butter and sunflower seeds.
- Vitamin K
It can promote strong bones and prevent blood clotting. It can boost the energy levels and protect you from heart disease.
It is mostly found in soybean oil, fish oil, leafy greens and whole grains.