Many people take vitamin pills as ‘insurance’, but recently there’s been evidence suggesting that in high doses at least, it could actually increase the risk of disease.
So should you be taking vitamins? There are several nutrients that many of us consistently don’t get enough of.
These include iron, which protects against anemia, and selenium, which may boost our resistance to viruses.
According to the National Diet and Nutrition Survey, 46 percent of girls aged 11 to 18 and one in four adult women have low iron intakes, while half of women do not get the minimum recommended amount of selenium.
Here are 10 important vitamins that a woman should take to avoid health problem:
This is a very powerful antioxidant that we need for a healthy skin, teeth, bones, tissues and mucous membranes. Vitamin A is known to be able to reduce the risk of some serious diseases.
You can find It in: broccoli, red peppers, pumpkins, papaya, apricots, cantaloupe, fortified cereal, and spinach.
This is a vitamin known under the name of riboflavin that we need for a proper health, metabolism, as well as physical and mental development. Vitamin B2 is especially helpful against fatigue, stress, anxiety, as well as tingling and numbness in the limbs.
Vitamin B2 is especially helpful as it boosts your energy levels and stimulates your immune system, while at the same time it helps you treat numerous different health problems: pale eyes, mouth ulcers, cracked lips, sore throat or dry hair.
Vitamin B2 can be especially found in these foods: milk, almonds, eggs, organic meat, nuts, mushrooms, fish, whole grains, vegetables, soybeans, and yeast.
Vitamin B6, also called pyridoxine, can help your body produce hormones and reinforce your whole immune system. It can prevent depression, memory loss, heart disease and various other health problems.
Vitamin B6 can help you maintain healthy blood sugar levels, but if you lack this vitamin you could get anemia. This vitamin is mostly found in foods like: meat, seeds, fortified cereal, fish, beans, oatmeal, avocado, bananas, as well as dry fruits.
Vitamin B7 is known under the name biotin. We need it in order to have a healthy cellular growth and synthesis of fatty acids. It is known to improve the health of the hair, cells, skin and sweat glands.
Biotin has the ability to regulate your cholesterol and is also extremely important for your bones and bone marrow. Some of the signs that you lack vitamin B7 are: anemia, brittle hair, depression, skin rashes, lethargy and abnormal heart rhythm.
Foods that contain this vitamin include: fish, eggs, lentils, almonds, cheese, green leafy vegetables, sweet potatoes, milk, soybeans, peppers, oatmeal, yellow fruits, yogurt and brown rice.
This vitamin is called folic acid. Most doctors prescribe it for people who have problems with their blood pressure. It can prevent cancer depression and memory loss, but it’s promoting good function of the cells as well as brain health.
Less vitamin B9 in the body can cause developmental problems in babies. The foods that contain this vitamin are: yeast, melons, orange juice, dark leafy green vegetables, legumes, asparagus and fortified cereal.
We need vitamin B12 for proper protein synthesis and cell division, while at the same time it’s improving your metabolism. It can treat depression, but also numerous other neurological problems and we need it in order to have a proper brain function. The foods that contain it are fish, dairy products, fortified cereal, and cheese.
We need vitamin C in order to have numerous healthy body functions. It improves our whole immune system. It’s extremely helpful as it prevents various diseases and infections. Vitamin C can be mostly found in strawberries, citrus fruits, sprouts, potatoes, tomatoes, and peppers.
Vitamin D is known to be a fat-soluble vitamin which is very important for calcium absorption in the body. We also need it so that we can have good eyesight and bones.
Most of our vitamin D is absorbed by our skin from the sun, but we can also find it in animal liver, fatty fish, dairy products and eggs.
Vitamin E is known to be able to help against age-related conditions and delay the aging process. It can also prevent heart diseases, some types of cancer and cataract.
We need this vitamin so that we could have a healthy heart, hair and skin. The foods that contain it are: corn, spinach, peanut butter, The vitamin is important for the proper function of the heart and for the skin and hair as well.
It is present in cod liver oil, margarine, almonds, cauliflower, hazelnuts, etc.
We need vitamin K for proper blood clotting and healthy bones. It can help us have a healthy immune system and steady energy levels. The foods that contain it are: green leafy veggies, whole grains, fish oil, and soybean oil.
Experts claim that if we intake 5 servings of fruit and vegetables every day, it will help us have a well-nourished body with all the necessary vitamins as well as minerals. If in case you lack some of them, take a vitamin supplement that your doctor will prescribe you!