Top 10 Vitamins For Women

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Being female means that your body has unique requirements in order to function at the optimal level. Here are the top 10 vitamins women should have enough of:

1. Vitamin D

Vitamin D, also known as the sunshine vitamin, is required in order our body to absorb calcium properly. This is especially important for women since they are more prone to osteoporosis than men. Studies have also found that vitamin D can help maintain muscle mass in menopause – thereby ensuring strength and functional ability. Those taking steroids for inflammatory conditions like arthritis may also benefit from increasing the vitamin D in their diet since steroids are known to weaken the bones. To get your daily dose of vitamin D, get enough sun exposure regularly and eat fatty fishes and eggs in moderation. Supplementation may be beneficial, especially in winter. ^[1][2]

2. Vitamin A

A potent antioxidant responsible for healthy skin, eyesight, and muscles, vitamin A is useful if you want glowing skin and if you want to maintain your sharp vision longer. Sources of vitamin A include bright colored vegetables like bell peppers, squash, carrots and dairy and poultry products like milk and eggs.

3. Vitamin B2 (Riboflavin)

If you don’t get enough of this vitamin, it makes your body prone to fatigue, anxiety, and cracked lips. Make sure to eat whole grains, soybeans, nuts, and cheese to get the daily required levels of this important vitamin.

4. Vitamin B6 (Pyridoxine)

Much like the rest of the B vitamins, Vitamin B6 is necessary for metabolism and energy production. It also plays an important role in keeping our nerves healthy. If you are prone to cramps and tingling sensations in your hands, it would probably be a good idea to increase vitamin B6 in your diet. To do this, make sure to eat bananas, oatmeal, nuts, and meat.

5. Vitamin B7 (Biotin)

Biotin is important in maintaining the functions of our integumentary system. That means if you want healthy skin, hair, and nails, you need to have enough of this vitamin. Biotin is abundant in milk, eggs, green leafy vegetables, and fruits like cantaloupes and melons.

6. Vitamin B12 (Cyanocobalamin)

Without the normal levels of vitamin B12 in our body, we experience memory loss, anemia, and depression. To prevent these conditions, consume enough eggs, fish, milk, and cereals in your diet.

7. Vitamin B9 (Folic Acid)

Folic acid is important for women, especially during pregnancy. Having enough folic acid in your diet helps prevents a condition called neural tube defects in your baby. Folic acid is found in green leafy vegetables, whole grains, citrus fruits, and eggs. ^[3]

8. Vitamin E

Another potent antioxidant like vitamin A, vitamin E can help protect the body from free radical damage and it also keeps the immune system healthy. Vitamin E can be found in vegetable oils, seeds, nuts, and in fortified cereals. ^[4]

9. Vitamin K

Vitamin K is the vitamin responsible for our body’s ability to make blood clot. Without it, we would easily bruise or bleed out., To get enough vitamin K, make sure to add green leafy vegetables, beans, eggs, and meat to your diet.

10. Vitamin C (Ascorbic Acid)

Commonly known as an immune booster, vitamin C also functions as an antioxidant that prevents free radical damage. Vitamin C is found in citrus fruits, potatoes, bell peppers, and cashews.