Vitamins are vital chemicals that participate in all the body’s processes. Each vitamin has a particular function or role in the body, while no particular food has the whole lot of the vitamins we need. Even though most women are aware that they need to ingest their essential vitamins by eating fruits and green vegetables daily, most of them don’t consume the recommended five servings. Consequently, they are at a risk of having deficiencies of vitamins and ill health.
Which are the key vitamins for women? We will consider what vitamins do to enhance women’s health as well as which foodstuffs constitute beneficial sources of this vitamin, and the vitamins which are more significant in regards to a specific life phase.
There are particular vitamins called antioxidant vitamins, which have a significant function in the body’s protection system, by neutralizing free radicals. Antioxidants help to diminish the risk of continuing illness and hold up the process of ageing, as well as helping to boost the immunity, and they are:
Beta-carotene, in spinach, apricots, carrots, pumpkins and peaches, is transformed to vitamin A within the body. This vitamin helps build and strengthen the bones, the skin, the soft tissue, and mucous membranes.
Vitamin C, or ascorbic acid, boosts healing of skin abrasions and cuts and the forming of blood cells. Vitamin C also increases the levels of the neurotransmitter noradrenal, which in turn increases concentration and alertness. Nutrient sources of vitamin C are grapefruit, oranges, kiwi pepper, strawberries, tomatoes, potatoes, and broccoli.
Vitamin E, known as tocopherol, has a key function in the forming of red blood cells and the maintaining of cell membranes and draws out age-related changes in the body. Vitamin E sources in food are margarine, cod-liver and corn oil, peanut butter, sunflower seeds, as well as hazelnuts.
The B complex vitamins are very important for women’s health, especially B6 and B12 vitamins and folic acid, which are crucial for the brain function, red blood cell forming and building DNA cells. Also, pregnant women can significantly decrease the hazard of birth defects like spina bifida by ingesting folic acid.
Vitamin B6 – important for the metabolism and the brain. It is obtained by eating bananas, seeds, cereal, beans, all meats and chicken.
Vitamin B12 – important for the metabolic processes, normal cell division, and protein synthesis. Anemia is a most common effect of vitamin B12 deficiency. Some nutrient sources of this vitamin are milk and yogurt, cheese and eggs, fish and meat.
Folate or folic acid is crucial in the developing of the central nervous system, as well as aiding in the making of DNA and RNA, the cell building blocks. Deficiencies in pregnant women are connected with birth defects, as for example spina bifida. Folate can be found in beans, spinach, citrus fruits, strawberries, melons fortified grains, legumes, eggs, and liver. In many childbearing age women, folate intake via foodstuffs is not sufficient to prevent birth defects, and thus, folic acid supplements are necessary.
Vitamin D is a fat soluble vitamin but has the role of a hormone in the body. It helps activate vital minerals for the bones (calcium and phosphorus). If the body does not have enough of vitamin D, the body refers to the bones for stocking up on calcium, as well as phosphorus, which can prevent thinning of the bones and osteoporosis. Vitamin D can be found in fish, while sunshine is a very valuable source. Some physicians recommend that women in the post-menopause stage take a supplement of combined calcium and vitamin D.