10 Essential Vitamins for Women That You Need to Know About

Tanuja Bisht

, Health A2Z

Do you know about the essential vitamins for women?


The world famous dialogue “Eat clean. Do exercise. Get at least 8 hours of sleep. Drink lot of water. and so on” We all know what we need to do to feel great, but this deceptively simple advice is always easier said than following. We can also try essential vitamins for women to boost our health.


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As women, we all tend to be more aware of the need to take care of our bodies and always consider the best vitamins for our health needs.


When you ask your friends for an advice regarding essential vitamins, they’ll say “take your vitamins on time” and likely recommend supplements to boost your energy. But a bowl full of supplements won’t get to the root of the problem, which is a lack of balance in taking those supplements.


Just like we crave balance in our lives our body to need balance in the form of nutrient intake. Over-extended fatigued women need nutrition that is specific to her body and her lifestyle.


Beyond a healthy lifestyle, women need nutrition that is more specific to them. For example, if a woman burns 5 to 10 percent fewer calories than a man while doing the same activities because of the difference in their body’s composition.


However, all multivitamins are not created equal so it’s important that you take a few minutes in the vitamin at your grocery store to pick a multivitamin that has at least all the recommended amounts of the following minerals and vitamins for women.


1. Folic Acid:

Folic acid mainly helps in preventing certain conditions and diseases such as heart disease, Alzheimer’s, high blood pressure, depression, memory loss, and cancer.


The acid also supports the normal cell growth as well as helps in preventing anemia, something many younger women suffer from. Folic acid is very important for pregnant women and should be a part of your prenatal vitamins.


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2. Vitamin K:

This vitamin is usually missing from a multivitamin so check your labels carefully before buying. Vitamin K is essential for strong bones, provide healthy blood clotting, as well as helps in reducing your risk of heart disease.


You can naturally get Vitamin K from eating dark leafy greens like Swiss chard, kale, spinach, and broccoli.



3. Vitamin B6:

Vitamin B6 is an essential vitamin for the healthy immune system. It mainly helps in producing hormones and brain chemicals.


It has also been known as an agent that helps in reducing depression, memory loss, heart disease and can help maintain the blood sugar levels.


Pregnant women can use Vitamin B6 to help them with morning sickness. The vitamin can be found naturally in fortified cereals, poultry, beans, and fish.



4. Calcium:

Calcium is one of the essential vitamins that we need. Its role in keeping the bones strong and healthy and preventing osteoporosis is well known.


Calcium also provides the body with many other additional benefits such as lowering the risk of high blood pressure and even colon cancer.


Women can also reduce the effects of PMS and even help you lose weight. Calcium is naturally found in leafy greens, juice, and dairy.


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5. Vitamin A:

Vitamin A is also known as beta-carotene which is essential for a healthy immune system because it fights against infections and also plays a vital role in the eye health by promoting a healthy lining of the eye.


It can also contribute to healthy teeth and bones. Vitamin A is found in whole eggs, liver, milk, dark fruits and vegetables, and fortified cereals.



6. Vitamin D:

While we all know that calcium can strengthen our bones, but most of us don’t know that is our body can’t properly absorb calcium without Vitamin D.


Vitamin D can also lower the risk of multiple sclerosis, certain forms of cancer, and rheumatoid arthritis. You can get Vitamin D naturally from salmon, egg yolks, and fortified milk.



7. Vitamin E:

Healthy skin and hair come only when we take sufficient amounts of Vitamin E. The vitamin has some anti-aging properties as well as has the ability to fight against cell damage.


It can also help in preventing heart disease, memory loss, cataracts, and certain types of cancer.


Vitamin E occurs naturally in wheat germ, spinach, and most nuts like hazelnuts, almonds, and peanuts.



8. Vitamin B12:

Vitamin B12 is another essential vitamin in the B family, it can help in preventing heart disease, anemia, and memory loss.


It has also been proven to help with depression and can maintain brain and nerve functions. The vitamin can be found naturally in some lean meats, poultry, eggs, milk, and shellfish.



9. Vitamin C:

Vitamin C is known as an immunity booster because it has many health benefits including promoting tissue growth, help you to heal faster, and reduce your risk for certain kinds of cancer, tissue damage, and heart disease.


You can eat any kind of citrus fruits, Brussel sprouts, dark leafy greens, and peppers for vitamin C.



10. Omega-3 Fats:

Omega-3 fats are good fat that you hear so much about. We can eat foods rich in these kinds of fats such as flaxseeds, fish, and walnuts. However, most people don’t get enough of their Omega 3s.


Fish oil or flax seed oil supplements are great options for having omega-3 fats.


The fat helps in reducing the risk of heart disease, bone loss, osteoporosis, memory loss, as well as rheumatoid arthritis.


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