Important Vitamins for Females and Their Sources

In a run to maintain a balance between family, kids and job we women neglect our health. But, we forget if a mother falls ill whole family is disturbed. Thus, it is our duty to care for ourselves.

The most important thing is to plan and a proper diet including right combination of vitamins. Women should consume a variety of vitamins to maintain an optimum health and keep health problems at bay.

Let us have a look over the vitamins for a woman and the food sources rich in it.

Important Vitamins for Females and Their Sources

Important Vitamins for Females and Their Sources


Vitamins for a Woman and the Food Sources Rich in it.

1.Vitamin A, vitamin C and vitamin E-

Women of any age require them. They are antioxidant, slows aging as well as boost immunity. The role of vitamin A in maintaining healthy eyesight is a well-known fact. Vitamin E deficiency may cause poor nerve conduction.

Vitamin A, vitamin C and vitamin E-

Vitamin A, vitamin C and vitamin E

Women are more at the risk of heart diseases, but antioxidants fight free radicals and prevent heart disease and also cancer. So for all over health and keep wrinkles and fine lines at bay include vitamin A, E and C rich foods in your diet. Foods rich in vitamin A are yellow-orange fruits and vegetables such as carrots, papaya, pumpkin, mango, tomatoes, apricot, peaches, eggs, milk, liver, broccoli, kale and spinach. Citrus fruits, broccoli and green leafy vegetables are rich in Vitamin C and flaxseeds, wheat germ, whole grains, nuts, green leafy vegetables and beans are rich in vitamin E.

2.Vitamin D-

As we grow older, our body’s ability to convert sunlight to vitamin D decreases. Without vitamin, D-calcium cannot be used by the body. Also, after menopause, women become more prone to osteoporosis because of the changes in the hormonal level. So the need for vitamin D and calcium increases. This does not mean you need to wait of getting old to increase vitamin D in your diet. Vitamin D is fat soluble and is stored in the body to be used when required. So add vitamin D-rich foods to your diet. Dairy products are rich in vitamin D. But make sure to consume fat-free dairy products.

vitamin-D

vitamin-D


3.Folic Acid-

Women who are trying to get pregnant and women who are pregnant both need more folic acid. Deficiency in the vitamin may cause difficulty in getting pregnancy or birth defect in the child. Your doctor may also recommend you folic acid supplements during pregnancy. Food sources rich in folic acid are beans, green leafy vegetables, oranges.

Folic Acid

Folic Acid


4.Vitamin B12-

As a woman gets older her body’s ability to process vitamin B12 decreases. But vitamin B12 is required for the red blood cell and nerve development. Foods rich in vitamin B12 are eggs, chicken breast, and dairy products.

Vitamin B12

Vitamin B12


5.Vitamin B6:

If you are pregnant and suffering from morning sickness then vitamin B6 consumption may ease your problem. Foods rich in vitamin B6 are bananas, meat, dry foods, oatmeal, fish, beans, and avocados. Vitamin B6 also promotes the production of brain chemicals and hormones that reduce depression, memory loss, and heart diseases.

Vitamin B6

Vitamin B6

Besides this, other vitamins are also important so include green leafy vegetables, fruits, whole grains and dairy in your daily diet.

We hope you find this article helpful. And will include the food sources discussed above in your everyday diet. But yes do not take vitamin supplements without consulting your health care provider.

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