Everyone has heard about different vitamins and why they are essential for the human body. However, very few people know which vitamins are specifically required by the body. Certain Vitamins are absolutely necessary for women to maintain overall health, and it’s important to obtain these in the daily recommended intake (DRI) amounts. These vitamins can be acquired through good food choices.
Let’s explore the vitamins required by a woman’s body!
Here is the list of vitamins necessary for women to live a healthy life:-
(1) Vitamin A
- Obtained in the form of beta-carotene from food, which is then converted into vitamin A in our body.
- Helps in maintaining good eyesight and prevents deficiency complications such as night blindness, xeropthalmia etc.
- Found in antioxidant-rich foods such as carrots, apricots etc.
(2) Vitamin C
- Also known as ascorbic acid
- Aids in healing
- Helps in the formation of RBC’s (Red Blood Cells)
- It is required by anaemic women
- Boosts the brain chemical, noradrenaline
- Vitamin C levels decreases with age, and since it’s a water-soluble vitamin, it cannot be stored in the body, so regular intake is very important
- Found in fruits such as oranges, grapes, kiwi, lemons etc.
(3) Vitamin E
- Also known as tocopherol and sometimes, tocotrienols
- Slows signs of aging
- Helps in maintaining healthy skin
- Found in foods such as sunflower oil, safflower oil, hazelnuts etc
(4) Vitamin B6
- A water-soluble vitamin
- Crucially important
- Also known as pyridoxine
- Helps in boosting metabolism
- Found in bananas, chickpeas, oatmeal etc
(5) Vitamin B12
- Also known as cyanocobalamin
- Boost metabolism
- Aids in Erythropoiesis (the making of RBCs)
- Animal sources contain vitamin B12
- Red meat is the richest source
(6) Folic acid
- Very important during pregnancy
- Helps in forming a healthy brain and spinal cord
- Prevents birth defects such as Spinal Bifida
- Found in spinach, dark green leafy vegetables, asparagus, citrus fruits, fortified cereals, etc
- External supplementation is recommended during pregnancy
(7) Vitamin D
- Aids in the absorption of calcium and phosphorous
- Extremely important for postmenopausal women
- A lack of Vitamin D can lead to osteopenia and eventually osteoporosis
- Sunlight is the best source of Vitamin D
(8) Vitamin K
- Keeps bones strong
- Helps in blood clotting, which in turn prevents excessive bleeding
- Good sources include green leafy veggies, soyabean oil, fish oil, etc
Get yourself checked for your Vitamin level and make sure to meet the DRI of these essential Vitamins to maintain overall health.
Ensuring adequate intake of essential vitamins can greatly benefit women’s health, enhancing energy levels, immunity, and overall well-being. Remember, a balanced diet is key to achieving these daily vitamin needs. If this article helped you, let us know in the comments below! For more on nutrition and women’s health, check out our Healthy Reads or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.
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