Vitamins (short form of vital mineral) are necessary substances needing to maintain and develop a healthy body. There are, according to scientists, plenty of vitamins but it does not mean you have to absorb all of them every day.
As a type of brick to build a solid wall against dangerous virus or harmful bacteria, vitamins help to consolidate your immune system. In order to complete this task, each type of vitamin acts like a warrior protecting every organ of your body, for instance Vitamin C strengthens your vision or calcium is extremely vital for your bone consolidation. As a result, these warriors ensure every single part of your body works properly and any signal of vitamin shortage will be transferred into specific syndromes. Thus, a daily recommended intake of vitamins is a perquisite if ones are expecting to maintain an overall healthy body. Besides, some types of vitamin can be used as a cancer prevention.
From a cell perspective, vitamins not only ensure your normal cells are functioning effectively but they also contribute to the growth and development of the cells. There are vitamins that can be naturally created by human body itself but the number is limited. During the synthetic period, you also need the support from the external environment and let’s take Vitamin D as a typical model. Your body absorbs sunlight through your skin, then thanks to the magical elf inside your body, the light is then transformed into Vitamin D. (This will be discussed in the upcoming parts). The majority of vitamins, unfortunately, cannot be created by ourselves, but from sources of food we consume on a daily basis. Therefore, you should have a smart choice when it comes to the right mix of vitamins – for which your body is asking.
Needless to say, both men and women requires some specific types of vitamins for their mutual natural development. However, women body requires a handful of vitamins that are specially beneficial for them as they have dissimilar needs comparing to men, especially during the period of pregnancy, …., in this article, you will have a deeper overview of the vitamin necessary for everyone, and the list that women should add into their health notes.
Essential vitamins for women healthy body
These are top 14 vitamins for your total body construction. You ought to notice that vitamins that come from natural sources are highly recommended. In case your body cannot build up the necessary vitamins itself, the option of using added supplements should be prioritized.
Let’s start this list with the letter A, which is such an essential vitamin for your vision, gene transcription and the proper development of human skin health. Moreover, your immune system is ensured to work correctly with the sufficient intake of vitamin A. From the medical perspective, Vitamin A helps to decrease the mortality of measles and, more importantly, it can prevent some certain types of cancer.
Vitamin A deficiency is signaled by dry eyes, decreased vision at night or short sighted, diarrhea and some skin issues. Since vitamin A supports immune system, its deficiency might cause your body susceptible to infection. On the other side, the excessive intake of vitamin A may result in the state of yellow skin, but this phenomenon is not usually harmful at all.
Great sources of vitamin A falls into dark leafy green vegetables, tomato products, orange or yellow vegetables, tropical fruits, etc.
Vitamin B1 (or Thiamine) is called the “anti-stress” vitamin as it helps to consolidate your immune system. Your body involves vitamin B1 in converting food into glucose – the fuel which is later used to produce energy. Along with other vitamin group B, vitamin B1 keeps your brain and nervous system functioning optimally, as well as taking care of your skin, hair, eyes and liver.
It is not quite common to be deficient in vitamin B1, but patients of diabetes, alcoholism or anorexia are more likely to be susceptible. The lack of vitamin B1 comes along with the state of fatigue, irritability, sleep disturbances, abdominal pain, etc.
Good sources of vitamin B1 include rice (the Asian people love this), cereals, pork, liver, kidney beans, etc.
Vitamin B2 (or Riboflavin) is the second of the eight B-complex vitamins. The group B of vitamin plays the main role in energy production and the growth of an overall good health. The energy comes from carbohydrates, proteins and fats which are all broken down by vitamin B2. It seems that the development of your skin or the levels of chemicals and minerals in the bloodstream are all dependent upon the level of vitamin B2 as well.
In terms of pregnant health, vitamin B2 prevents high blood pressure in the late pregnancy. Those who are suffering from migraines might find that doses of B2 will help a lot.
Vitamin B2 can be found easily in many common foods like bread, wild rice, cereals, whole grains, eggs, nuts, dairy products, meat. Mushroom, green leafy vegetables, etc. Therefore, B2 deficiency is rare but when it happens, patients might suffer from inflammation of the skin, swelling of soft tissue around the mouth, anemia, mouth or lip sores.
Vitamin B3, or niacin, contributes to the process of maintaining blood circulation, healthy skin condition, and normal operation of the brain. The most beneficial feature of B3 is its ability to lower and control your cholesterol level. Thanks to the support of vitamin group B or particularly B3, your digestive system is ensured to perform normally, it promotes a healthy appetite and a properly functioning nerves.
The deficiency of vitamin B1 might cause fatigue, vomiting, poor circulation and indigestion. Fortunately, B1 can be added to your daily meals from these common foods: meat, tuna fish, eggs, poultry products, peanuts, potatoes, cheese, milk, etc.
Vitamin B6 (or Pyridoxine) is extremely important for your hormones and brain functioning. It ensures your brain is working well and lowers the risks of memory lost and depression. Furthermore, vitamin B6 involves in the process of transforming food to energy, which is called metabolism. Metabolism is one of the first concern when it comes to fitness or workout routine as it controls your recovery and maintains your body activities. The shortage of vitamin B6 can cause depression, confusion and a susceptibility to infections.
During a women pregnancy, vitamin B6 reduces the risk of morning sickness. Moreover, it can help the babies’ brains develop normally if their mother absorbs sufficient vitamin B6 before and after the birth-giving.
Vitamin B6 can be found in both flora and fauna, including chicken, fish, red meat, avocado, banana, whole grains, dried beans, nuts, seeds, etc.
Serving one function that is similar to vitamin B6, Vitamin B12 (or cobalamin) helps to boost the metabolic process. With B12, your intake will be transmitted into glucose which gives you energy later. It also engages in the production of DNA elements and red blood cells. Taking enough B13 every day helps you maintain the health of your nervous systems and spinal cord. However, it can be toxic to get too much vitamin B12 at once.
The signs of vitamin B12 deficiency can be seen as: stiff muscles or muscle weakness, low blood pressure, mood disturbances, etc. Older women, people with anemia or vegetarian might not get enough vitamin B12 as demanded. the portion of this B vitamincomes from natural animals namely fish, meat, eggs and dairy products, such as cheese, milk, yogurt, etc.
* To recap: vitamins from group B supports women in enhancing their immune system, improve skin health, brain activity and energy transformation.
Vitamin C is everyone’s best friend as it helps to facilitate your body normal growth and repairs tissues, bones and teeth. This vitamin attributes to boost your immune system and combat against infection or chronic diseases. It also helps to boost the level of brain that improves your concentration and alert.
When mentioning vitamin C, people is thinking about its healing and antioxidant power. Vitamin C supports to synthetize collagen – an important protein to make skin, tendons, ligaments and blood vessels. Therefore, vitamin C appears to be a well-known ingredient in skin care products as it prevents wrinkles and dry skin, especially during women age, by firming up and moisturizing the skin.
Having one of these symptoms on and off, you should have a thought of absorbing more vitamin C right away: dry hair, bleeding gums, rough and scaly skin, bleeding nose or easy bruising. High dozen of vitamin C can be found in oranges, grapefruits, strawberries, potatoes, tomatoes, broccoli, etc.
Vitamin D, in general, works as a hormone rather than a type of vitamin. There is no coincidence when parents take their infant outdoor and enjoy the morning sunlight. Every day, your body absorbs sunlight exposure and let it penetrate through your skin. Sunlight is the first source that is used to synthesize vitamin D which later exposes to various benefits. In short, there are 4 things that vitamin D brings to your health: growing and strengthening your bones, allowing the modulation of cell growth (especially brain cell communication), supporting neuromuscular and immune function and finally, reducing body inflammation.
When your body does not have enough vitamin D, it uses calcium and phosphorus from your bones. Accidentally, this subtraction makes your bones system thin and brittle which puts you at risk for fractures and weaken muscles. Older women need a dietary supplement as their skin makes little vitamin D from sunshine.
Besides sunlight, vitamin D can be found in egg and fish, including salmon, mackerel, sardines, etc.
Vitamin E (or tocopherol) is a kind of antioxidant. Its main function is to keep the cell healthy, especially to protect against any damage to the fats. Moreover, vitamin E is worth to be mentioned thanks to its effect in the anti-aging process (women are very keen on this).However, too much vitamin E might raise the risk of bleeding or birth defect.
Diets rich in vitamin E include margarine, corn oil, hazelnut, wheat germ, almond, etc.
Vitamin K is considered as a fat-soluble vitamin which presents in the intestines of human body. Vitamin K is extremely important for your bone development and blood circulation. It absorbs calcium content from your daily food in order to help formation and maintenance of healthy bones. Moreover, vitamin K controls your blood clotting and it prevents any blood loss during injury as well as protects internal bleeding.
Deficiency of vitamin K might cause bleeding disorder. Infants are prone to this state because they are solely breastfed. On the one hand, infants themselves do not have the ability to produce vitamin K through intestine in the early age. On the other hand, nutrients are transferred from their mom which somehow provide less vitamin K than normal.
You can add more vitamin K from sources such as leafy vegetables, soy bean oil, fish oil, cooked spinach, etc.
Biotin is a form of Vitamin B (B7) and appears under different names such as vitamin H, biotina, biotine, or coenzyme R. Biotin assists the formation of fatty acids and blood sugar which are raw materials to create energy to your body. Besides, it is vital for your skin and nail development. Biotin also ensures the proper function of your eyes, liver and nervous system.
During your pregnancy period, sufficient biotin intake plays an important role in your normal fetal development. Biotin is not stored in your body, therefore, you might become low in biotin if you do not get enough in your diet. Not only be good for pregnant women, biotin is also a great supplement for those who are encountering diabetes, obesity, poor nutrition or rapid weight loss.
If there is not sufficient biotin in your body, you might have to suffer hair loss, brittle nails, scaly and red facial rash.
Biotin is one of the soft vitamins that rarely causes any side effects to human beings. Nuts, vegetables (sweet potatoes, onions, tomatoes, carrots), and eggs are leading the list of biotin supply. Nursing moms should consider foods high in both biotin and omega-3 fatty acid, including salmon and eggs. These are necessary for moms and babies.
Calcium supports the normal functioning of your muscles, nerves and blood flow. More importantly, the most important role of calcium is to strengthen your bones. Therefore, children during their teens and in the early 20s should consume sufficient calcium in their daily meals. This is the period when the bones develop very quickly and the lack of calcium might cause fragile bones later in life. Vitamin D and calcium are closely linked, thus older women should take the supplements that both contain these substances. In case your body does not take in the sufficient amount of calcium, it will take out from the only calcium storage: your bones. Thereby weakens your bones and makes them brittle or even easily broken.
Sources rich in calcium include dairy food include dairy food (milk, cheese, yogurt), tofu, and beans.
Folate (or folic acid) enables your body to make DNA and healthy blood cell. It is super essential for women before and in the early of their pregnancy. Folate intake during the first few weeks of pregnancy can prevent 7 cases out of 10 of neural tube defects. The similar results appear when women of child-bearing age still take extra folate on every single day.
Using folate supplements is a good way to ensure adequate daily intake. Or you can enjoy the folate-rich foods including vegetables (asparagus, spinach, and broccoli), fruits (oranges, bananas and strawberries), legumes (chickpeas, dried beans, lentils), cereals, nuts and yeast extracts.
Last but not least, choline! This vitamin-like nutrition supports normal liver and kidney function. It also allows messages to be sent among nerves, and from nerves to muscles. Therefore, choline is necessary for aging women so as to fight against memory loss and Alzheimer disease. Pregnant and nursing women are advised to consume choline from natural sources, rather than choline supplements.
In general, choline supplements are limited as most people obtain sufficient choline from their daily food, including eggs, livers, beef, salmon, cauliflower and breast milk.
Useful things to concern
There are more milestones in a women’s life when enormous things happen and it requires a greater vitamin intake than usual. Therefore, women health issue should be carefully considered, especially during these 3 following circumstances:
Pregnancy: during this meaningful period, women requires more calories, not only for themselves but also for the fetus. As being mentioned in the previous parts, there are more than a type of vitamin that ensure the normal operation of an infant after birth. The child’s health is dependent upon his mother as there are many essential body substances he cannot self-produce for the first couple of months.
Dietary: everyone going on a diet is facing the lack of nutrition. It is the reason why a careful choice of the food that both serves your nutrition demand and keeps you in shape is a must. Women should consult their doctor about the idea of taking any type of vitamin supplements. They are supplements, and the vitamin itself is not as good as the one from nature.
Aging: there is no comfort to dictate the fact that women have to cope with more health issues when they get older. Their problems mainly happen to the bone structures, improper functions of internal organs and complexion issues, especially after the menopause period.
Vitamin and mineral supplements are believed to be more effective when women are encountering with nutrient deficiencies. They are recommended to only a specific population, for instance nursing or pregnant women as they have greater need for these substances. Women with restrictive diets are advised to take extra supplements to fill in the gap of their nutrient consumption, and the same advice for the elderly who are at the higher risk of nutrient shortage.
There is a handful of vitamins that women should consume during their entirely life so as to benefit their health, especially in some specific periods including pre-teen, pregnancy, diet or menopause. The good sources of vitamins for women are from daily food from nature, like flora and fauna. In case of food allergy, women should have doctoral consults if they are about to take extra vitamin supplements.