8 Important Vitamins for Women
Women have special nutritional needs that may not be met by their diets. Though all human beings have similar vitamin needs, women have some special needs when it comes to vitamins. Because so many women work long hours, they might rely on eating out to meet their nutritional needs. Eating out can be done in a healthy manner, but fast food is a big temptation, due to the speed and convenience offered by drive through restaurants. In today's world of fast food and meals on the go, it is important that women assess their nutritional status and make up for any deficiencies by taking either a multi-vitamin or the vitamins that they are lacking. These 10 important vitamins should be present in every woman's life.
Vitamin K is important for women because it aids in the clotting of blood. Appropriate blood clotting is essential for women of child bearing age, to avoid excessive bleeding during child birth. Vitamin K is also an important factor in processing some proteins correctly. The body does not store vitamin K, so it must be replaced regularly through food or by supplement. You can get more Vitamin K in your diet by eating dark leafy vegetables, whole grain foods, and egg yolks. If you can't eat these foods, or increase them enough to make a difference, choose a multivitamin that has the daily value of Vitamin K included.
Vitamin C is important because it allows you to have healthy gums, promotes tissue growth and repair, and assists your adrenal glands in functioning well. Vitamin C is famous for improving the immune system and aiding the body in healing from infections. Because vitamin C is such a great healing agent, it may even be an important factor in the prevention of cancer. Vitamin C is a part of many people’s favourite foods-fruits. Citrus fruits are an excellent source of Vitamin C, along with spinach, strawberries, and tomatoes. Citrus fruits are also one of natures original fast foods, and easy to carry along to eat for the busy woman.
Vitamin E is an important vitamin because it is an anti-oxidant and helps to neutralize free radicals that can damage the body. Free radicals can cause cell damage that in turn can cause cancer. It has also been used to repair skin conditions and fight aging, as well as enhance the function of the immune system and enhance the metabolism. A lack of vitamin E can cause nerve problems, muscle weakness, and retinal problems. Fortunately, vitamin E is easily provided for the body’s use. For nutritional needs, you can take a multi-vitamin that contains Vitamin E or drink fortified juices. Other foods that have vitamin E are vegetable oils, nuts, cereals and green leafy vegetables. For skin use, you can purchase topical products that contain Vitamin E.
Vitamin B-1, also known as Niacin, is essential for many body functions. This vitamin is important for optimal conversion of blood sugar into energy. Niacin is also important for heart health, healthy mucous membranes, and muscles. Pork, whole grains and some beans are excellent sources of vitamin B1. Vitamin B-1 is water soluble, which means you need a regular source of it in your diet because it is not stored in the body. Many cereals contain good amounts of Vitamin B-1, or you can take a B-complex vitamin to help meet your nutritional needs.
Vitamin B-6 is an important vitamin because it is used for so many essential functions. It helps promote good metabolism and form neurotransmitters within the body. In other words, vitamin b-6 helps to convert protein into energy. Adequate amounts of vitamin B6 has also been shown to reduce the rate of heart attack. You can take a vitamin containing Vitamin B6. Taking a daily multivitamin should ensure that you get enough vitamin B6. Foods containing this vitamin are most meats, bananas, whole grains, soybeans, nuts and seeds.
Vitamin B-12 is also known as cobalamin. This vitamin is important for cardiovascular health. Animal products are the only source of vitamin B12. Therefore, to get enough vitamin B12 you will need to eat meat, eggs, chicken, fish and dairy products. A deficiency of B-12 has been linked with fatigue and certain types of anaemia. Busy women need this vitamin to have energy and healthy blood. If you are concerned that you will not get enough of this vitamin in your regular diet, multivitamin pills should be able to make up the difference.
Folic acid, or Vitamin B-9, is a very important vitamin for pregnant women. This vitamin has been shown to reduce the risk of bearing children with neural tube defects. It also provides the body with the ability to make healthy new cells. Folic acid promotes healthy blood and prevents anaemia, which is a problem women seem susceptible to at times. Orange juice is an excellent source of folic acid, as are green leafy vegetables, liver, broccoli and legumes. Multi-vitamins with this vitamin added can be beneficial, as well.
Vitamin A is important for good vision and is also important for pregnant women, as it helps the development of the baby's teeth and bones. Fruits and vegetables, particularly carrots, are high in Vitamin A. Too much Vitamin A should be avoided, as it can cause birth defects. Since fruits and vegetables are portable foods, they can be added to the busy woman’s diet easily. But if you just don’t like your veggies, a multivitamin can make up the difference for optimal health.