Essential vitamins for every woman
Ever wondered why some women are crazy about vitamins? Well, vitamins are essential for every woman’s health. They provide you with energy, combat the unset of aging, and help to prevent diseases and cancer. Whether you consume them naturally in foods or take a supplement pill, it is important to know which ones you need and what they do for your body.
Choosing the right vitamins to include in your diet is no longer a daunting task. Many of these vitamins can be found naturally in the foods you consume, as long as you maintain a healthy diet packed full of meats, fruits, vegetables, dairy, and grains. With the help of a professional dietician, a comprehensive list of these essential vitamins has been compiled, alongside the meals they are derived from.
Calcium: Women are especially vulnerable to osteoporosis later in life, so it is important that you pack your diet with this vitamin to promote strong and healthy bones. It is recommended that women under 50 years of age consume at least 1000mg a day, and women over 50 should have at least 1500mg a day. Speaking to Tambari, Mrs. Tabitha Adetunji, a dietary consultant with Centenary Hospital IkejaLagos, calcium is particularly essential during pregnancy. Calcium is found in cheese, yoghurt, milk, and kale. To boost your intake even more, take a calcium pill, or drink soy milk.
Vitamin C: This vitamin prevents you from getting sick; it is also a great beauty aid. Vitamin C contains antioxidants that fight the enzymes that age your skin. This vitamin gives your skin elasticity, strength, and a healthy glow. It is also good for your blood and will make your hair look shiny and beautiful. Consumption of vitamin C should be continuous as it is not stored in the body. Vitamin C is found naturally in broccoli, oranges, pineapples and red pepper. You can also find fruity flavored vitamin C chew tablets at medicine stores.
Vitamin E: This is another vitamin that is great for your skin. It helps combat dry skin and makes you look younger. Vitamin E can either be consumed or applied directly to your skin with enriched creams. When consumed over long periods of time, vitamin E will help your body fight off cancer, heart disease and diabetes. Mrs. Adetunji also states that Vitamin E in a woman’s system helps with fertility; it’s easier to get pregnant, when there’s an adequate intake of Vitamin E. Eat plenty of nuts, seeds, eggs, and leafy green vegetables to ensure you are getting this vital vitamin in your diet.
Vitamin B12: Vitamin B12 is a smart vitamin. It helps with brain development and memory function as well as keeping your metabolism in check. Take this vitamin to keep your weight in balance. Vitamin B12 can been consumed through eggs, fish, milk, cheese, meat, and yogurt. Vitamin B12 will also fight off the symptoms of eczema.
Folic Acid: For women who are planning to get pregnant, Folic Acid is essential. It helps your body to make new cells that are vital for creating a baby. Folic Acid also prevents birth defects, so the more you can take, the better. Folate is the natural form of this vitamin and is found in breads, flour, cornmeal, leafy greens, melons, citrus fruits, berries, and pasta. Folic Acid is the man-made version of folate and you can find this supplement in your favorite store.
Potassium: Potassium helps to lower blood pressure and this leads to a lower risk of heart disease and stroke in women. It also will alleviate leg cramps, so it is great for those who exercise regularly. Potassium is found naturally in berries, beans, bananas, dates, and strawberries. Keep your diet rich with this vitamin and live a long and healthy life.
With additional information from the internet