It is crucial to provide the body with many different vitamins that can help specific functions, but some vitamins for women are more important than others. So, what are the best vitamins for women?
Vitamin A is essential for tissue repair. It supports the immune system, promotes bone health, and keeps the skin healthy. Beta-carotene, the precursor of vitamin A, aids in the prevention of cancer and boosts eye health.
B vitamins prevent fatigue and support brain function. They also play a key role in women’s metabolism because they work with other vitamins to transform what you eat into fuel for the body.
- Vitamin B1 helps the body transform food into energy.
- Vitamin B2 fights free radicals and counters oxidative stress.
- Vitamin B3 keeps the skin healthy and assists the nervous system.
- Vitamin B5 supports the immune system and hormone production.
- Vitamins B6 & B7 may reduce the risk of heart disease and promote brain health.
- Vitamin B9 (folate) is especially important for women during pregnancy because it prevents birth defects. It is crucial to ensure that your body gets the recommended daily intake of folate.
- Vitamin B12 assists in the production of healthy cells.
Vitamin C helps the body fight colds and infections. It may reduce the risk of cancers and protect against eye diseases. Vitamin C supports the production of neurotransmitters and acts as an antioxidant, boosting the immune system.
Vitamin D keeps bones and teeth strong by regulating blood levels of calcium and phosphorus, which strengthen bones. You can get the majority of your vitamin D from sun exposure. Many people suffer from vitamin D deficiency because they spend most of their time indoors, especially in winter. Vitamin D3 is also essential for brain functions because it regulates mood. Try to spend at least 15 minutes outside every day to ensure the body gets enough vitamin D.
Vitamin E acts as an antioxidant, protecting cells and fighting free radicals. It also boosts muscle strength, regulates cholesterol levels, and balances hormones. Vitamin E improves vision and may also help to prevent Alzheimer’s disease. This vitamin is especially important for women because it can reduce PMS symptoms.
Vitamin K is crucial for heart health because it inhibits excessive bleeding and may prevent heart disease, which is the leading cause of death among women in the United States. Several studies investigated the role of vitamin K in cardiovascular health and found that vitamin K may lower the risk of heart diseases particularly in chronic kidney disease populations.
WHERE CAN YOU GET THESE VITAMINS?
You can get vitamins from food, especially if you follow an omnivorous diet. If you are vegetarian or vegan, you might want to consider taking supplements to ensure your body gets all the vitamins it needs.
- A – beef, eggs, fish, spinach, carrots
- B1 – lean meats, nuts, whole grains
- B2 – milk, cheese, yogurt, broccoli
- B3 – meat, fish, mushrooms, avocado
- B5 – chicken, broccoli, mushrooms
- B6 – meat, fish, poultry, avocado, nuts
- B7 – eggs, soybeans, whole grains
- B9 – broccoli, asparagus, legumes
- B12 – meat, fish, eggs, milk, cheese
- C – citrus fruit, potatoes, broccoli, spinach
- D – salmon, fortified dairy products
- E – leafy green vegetables, mango
- K – broccoli, spinach, kale, cabbage