In
today’s hectic and stressful life, health has become a very important
factor to be considered. With the women entering the workforce and
having the pressure of equal competition to men in terms of career and
opportunities, there is a growing necessary to work harder. The harder
the women work, the more their health suffers. Therefore, it is very
essential for women to become more health conscious and take good care
of themselves. A healthy body can be maintained with a
well-balanced diet that involves all the top 10 vitamins for Women that are required by the body.
Vitamins
are organic compounds that are essential to the proper and healthy
functioning of the body. There a group of vitamins that are essential
and each plays a different function in the body. Following is the list
of
top 10 vitamins for women that are all required in the correct proportion to the body.
Top 10 Vitamins for Women
1. Vitamin A
Considered to be one of the best
multivitamin for women,
Vitamin A comes under the category of anti-oxidant vitamins. Vitamin A
is essential for strengthening bones, maintaining the muscles, and
reducing risk of chronic illness. It also plays a major role in
improving eyesight,
fights signs of ageing
and boosts the overall immune system in women. Foods like carrot,
tomatoes, watermelons, spinach, eggs, guava, papaya, milk and cereals
are rich in Vitamin A.
2. Vitamin B2
Also
commonly called as riboflavin, Vitamin B2 is one of the top 10 vitamins
for Women. Vitamin B2 helps produce and regulate hormones in the body
that is essential in reducing chronic heart diseases and memory loss.
Vitamin B2 is also known to regulate and maintain blood sugar levels in
the body. Rich sources of Vitamin B2 include green leafy vegetables,
mushrooms, whole grains, soya bean and almonds.
3. Vitamin B6
Vitamin
B6 is also called as Pyridoxine and considered to be the top choices
among the list of top 10 vitamins for Women. Vitamin B6 boosts the
haemoglobin levels in your body, reduces morning sickness in pregnant
women, reduce anxiety, stress and fatigue. Some of the best choices of
foods rich in Vitamin B6 include meat, fish, beans, fortified cereals,
oatmeal,
bananas and
avocados.
4. Vitamin B7
Vitamin
B7, more commonly called as Biotin is important for the synthesis of
fatty acids and promotes cell growth in the body. Vitamin B7 promotes
healthy growth of hair, skin and nails. It is required to maintain
normal cholesterol levels in the body. Foods rich in Vitamin B7 are
carrots, sweet potatoes, yellow fruits, peppers, egg yolk, milk, cheese
and yoghurt.
5. Vitamin B9
Vitamin B9 is one of the
best multivitamin for women.
It is also called folic acid and helps prevent blood pressure,
depression, memory loss and heart diseases. It is also majorly known to
improve fertility in women and improves fetal development during
pregnancy. Deficiency in Vitamin B9 is said to cause neural defects in
the foetus. Consume foods like eggs, fortified grains,
dark green leafy vegetables, legumes, melons, oranges and strawberries that rich in Vitamin B9.
6. Vitamin B12
Another essential
multivitamin for women
is the Vitamin B12. Vitamin B12 is essential for normal protein
synthesis, cell division and proper metabolism in the body. Vitamin B12
also enables the proper functioning of the brain and helps to maintain a
healthy nervous system. Vitamin B12 deficiency is known to lead to
depression, neurodegenerative disorders and inflammation in the body.
Best sources of Vitamin B12 are eggs, fish, meat,
yoghurt, cheese and cereals.
7. Vitamin C
Vitamin C is one of the best
women’s health vitamins
because it is an immunity booster. Vitamin C promotes tissue growth and
helps the process of healing in the body. It also plays a role in the
formation of red blood cells. Foods rich in Vitamin C include are
oranges, kiwi, potatoes,
strawberries, tomatoes and sprouts.
8. Vitamin D
Vitamin D is one of the
best vitamins as it is a fat-soluble vitamin that plays a major role in the absorption of
calcium.
It helps in the strengthening the bones and muscles and reduces
different forms of arthritis in the longer run. Vitamin D also helps in
preventing the formation of bone cancer in women. Vitamin D is also most
commonly known to reduce pre-syndrome symptoms in women. The best
source of Vitamin D is natural sunlight. Daily and healthy exposure to
sunlight helps you absorb the adequate amounts of Vitamin D in the body.
Foods rich in Vitamin D include eggs, liver, milk and cereals.
9. Vitamin E
Vitamin E is one of the best top 10 vitamins for Women as it has
anti-ageing
properties. Vitamin E fights cell damage, reduces symptoms of ageing
and reduces the natural process in women. It is also known to improve
cataract, prevents heart diseases and reduces memory loss. Vitamin E is
also essential to maintain healthy hair and skin. Rich sources of
Vitamin E include almonds, spinach, peanuts, sunflower oil, cord liver
oil and hazel nuts.
10. Vitamin K
Vitamin K is a rare vitamin yet an essential
multivitamin for women. Vitamin K is majorly known for its blood clotting properties in the body. It accelerates the formation of bones and reduces the
risk of heart diseases.
Vitamin K is also essential for a healthy immune system. Foods rich in
Vitamin K are fish oil, soybean oil, whole grains and green leafy
vegetables.
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