need vitamins for normal cell function, growth and development.
Unfortunately, our bodies usually do not do so we need vitamins from other sources. That is why it is so important to pay attention to what we eat .
should come as no surprise that women have different nutritional needs than men. This is done only every more important as you age.
Therefore, if you are a woman, here are 5 essential vitamins and nutrients that should ensure you have enough for every day.
top 5 vitamins Women
1. Vitamin A
vitamin A, certainly high note among nutritionists touting this powerful antioxidant as one of the most important vitamins for the women. retinol), the bioavailable form of vitamin a found in foods of animal origin
retinol is the only type of vitamin A that your body can easily use. It is usually found in animal foods such as liver and eggs . Carotenoids are found in plant sources must first be converted by your body into bioavailable retinol before you can benefit from this vitamin.
For people who are healthy, this is usually not a problem, however, things such as genetics, digestive problems, excessive use of alcohol, certain medications, exposure to chemicals and environmental toxins, and some medical conditions that interfere with fat digestion all can inhibit this process. Ultimately, it can lead to a deficiency of vitamin A ( 2 ).
Too much vitamin A can be toxic, however, so make sure that when this vitamin is completed to take as directed. If you can get the necessary amount of vitamin A in food, which is always the best and safest option
Good sources of vitamin A they are ( 3 ) :.
- sweet potatoes
- Mustard greens
- green Turnip
first thing should know about vitamin C is that it is soluble in water, which means your body can not store. This also means that can easily become this powerful vitamin deficiency because their body can not produce vitamin alone.
Vitamin C is a powerful antioxidant, known to counteract the damage caused by DNA-damaging free radicals that can accelerate aging and contribute to the development of heart disease and other health problems.
studies clearly show that vitamin C can help prevent the common cold, cancer, osteoarthritis, macular degeneration related to age, asthma, and many other common diseases. It is also useful to strengthen the immune system, improve vision and healing in people with conditions such as eczema and hay fever. It can even be used to heal burns and wounds, including sunburn .
This vitamin can also fight viral infections such as mononucleosis and lower blood sugar in diabetics ( 5 ). It really is an endless source of every woman needs to take.
Like vitamins A and C, Vitamin E is an important antioxidant that is needed to fight free radicals. This fat-soluble vitamin is also essential for the production of red blood cells. Vitamin E helps your body assimilate more and use vitamin K, which is key to heart health ( 7 ).
More and more studies show the importance of vitamin E is for health. However, according to a survey presented at the World Congress of Nutrition and Public Health, more than 90 percent of Americans are not getting their daily needs. In fact, nearly 6 billion people worldwide are deficient ( 8 ).
Other studies show that over 75 percent of the population, both in the UK and the US do not meet the minimum levels of vitamin E ( 9 ).
and studies show that a deficiency in vitamin E can lead to a wide range of health problems, including immune disorders and cognitive impairment. including cardiovascular
Good sources of vitamin E include ( 10 ):
- sunflower seeds
- wheat germ
- cod liver oil
4. vitamin D
as vitamin E, most of the US population It is deficient in this vitamin. More and more research is showing the importance vitamin D is for our health.
Interestingly, vitamin D is not actually a true vitamin, but a steroid hormone that normally get from sun exposure or through supplementation. Studies show that simply increasing our levels of vitamin D3, can prevent many chronic diseases currently affecting millions of people each year.
Vitamin D is linked to cancer risk in many studies. For example, some studies show that higher levels of vitamin D may reduce the risk of cancer cells and tumors. It was also found to slow or prevent the development of cancer, including promotion of cell differentiation, decreased cancer cell growth, stimulation of cell death (apoptosis), and reduced formation of tumor blood vessels (angiogenesis ) ( 11 ).
other studies by the lower arm of the levels of vitamin D to infections, colds and flu as it has been shown to help boost your immune system and help that attack and destroy bacteria and viruses ( 12 ).
there is also evidence that vitamin D can help with cardiovascular disease by reducing hypertension, atherosclerotic heart disease, myocardial infarction and stroke. In fact, one study showed that vitamin D deficiency increases the risk of heart attack by up to 50 percent ( 13 14 ).
The best source of natural vitamin D is through sun. Only 10-15 minutes of sun exposure every day is enough to produce vitamin D.
Good food sources include eggs, salmon (especially wild-caught), mackerel, tuna, sardines, mushrooms, milk and yogurt, beef and beef liver, cheese ( 15 ).
5. Vitamins B
All B vitamins are among the best vitamins for women.
Women especially need B vitamins, including B12 and folic acid, which are key to its metabolism and for the prevention of fatigue. B vitamins help increase cognitive function and are needed for key cellular processes as well as healthy growth.
are vital for energy, and working together with other vitamins such as iron to create red blood cells and help turn the calories you eat into usable fuel.
folate (folic acid) is also key, especially during pregnancy because it helps form the fetus developing properly.
a 2010 study shows that people who receive a vitamin-B regiment suffered significantly less brain shrinkage compared with those receiving placebo ( 17 ).
Good sources of B vitamins include different ( 18 ) :.
In addition, foods rich in folic acid are spinach and green leafy vegetables, asparagus, citrus fruits, melons and beans