Everyone would have heard about different vitamins and why is it essential for human body. But, very fewer people are aware of which vitamin is essentially required by the body. There are certain Vitamins that are absolutely necessary for a woman to be able to maintain overall health and need to get these vitamins in the daily recommended intake (DRI) amounts. These can be got through good food choices.
Let’s find out about vitamins which are required by a women body!
Here is the list of vitamins which are required for a woman to live a healthy life:-
(1) Vitamin A
- Obtained in the form of beta-carotene from the food which is then converted into vitamin A in our body.
- It helps in maintaining good eyesight and keeping the body away from 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
- It helps in healing
- Also helps in the formation of RBC’s (Red Blood Cells)
- It is required by anaemic women.
- It boosts brain chemical i.e noradrenaline
- Levels of vitamin C decreases with age and since it is a water-soluble vitamin it cannot be stored in the body hence regular intake of vitamin c is very important
- Found in fruits such as orange, grapes, kiwi, lemon etc.
(3) Vitamin E
- Also known as tocopherol and at times, tocotrienols!
- Slower signs of ageing
- Helps in maintaining healthy skin
- Found in foods such as sunflower oil, safflower oil, hazelnuts etc
(4) Vitamin B6
- Water-soluble vitamin
- Essentially important
- Also known as pyridoxine
- Helps in boosting metabolism
- Found in bananas, chickpeas, oatmeal etc
(5) Vitamin B12
- Also known as cyanocobalamin
- Boost metabolism
- Helps in Erythropoiesis (making of RBCs)
- Animal sources contain vitamin B12
- Red meat is the richest source
(6) Folic acid
- Very important during pregnancy
- Helps in formation of the healthy brain and spinal cord
- It helps in preventing birth defects such as spinal Bifida
- Spinach and dark green leafy vegetables, asparagus, citrus fruits, fortified cereals etc are good sources of folic acid
- External supplementation is given during pregnancy
(7) Vitamin D
- Helps in absorption of calcium and phosphorous
- Extremely important for postmenopausal women
- Lack of vitamin D leads to osteopenia and then osteoporosis
- Sunlight is the best source of vitamin D
(8) Vitamin K
- Keeps the bone strong
- Helps in blood clot-which in turn arrests bleeding
- Green leafy veggies, soyabean oil, fish oil etc are good sources of vitamin K
Get yourself checked for the number of Vitamins in your body and get your DRI of these Vitamins to be overall healthy.