As one ages, it is necessary to increase the intake of vitamins not only for younger looking skin as well as ensuring good health and a fortified immune system.Women are often found to neglect their health as they cater to the needs of their family. Nowadays women are more health conscious than what they were some decades back.
1. Vitamin A:
Vitamin A is known to have many beneficial properties for women.
Benefits
Vitamin A has anti oxidant properties
This vitamin helps to rebuild and strengthen the bones, skin, soft tissues, teeth and mucous membranes
Eye sight is improved
Aging process is slowed down
Immune system is boosted
Fruits and Vegetables rich in Vitamin A are:
Spinach
Whole eggs
Liver
Milk
Papaya
Red peppers
Kale
Peach
Fortified cereals
These amongst others should be made a part of one’s daily or weekly diet.
2. Vitamin D
This vitamin is a fat soluble vitamin that is obtained mainly from sunlight as well as certain types of food items like:
Fatty fish
Milk
Eggs
Liver
Benefits
It is known to activate calcium and phosphorus which are the minerals required to keep the bone strong
The risk of multiple sclerosis is reduced
Cancer, rheumatoid arthritis and other ailments like depression are resolved by stepping up the dosage of vitamin D
It is known to reduce the symptoms of PMS
One should increase their exposure to the sunlight daily in order to prevent bone diseases like osteoporosis.
3. Vitamin K
This vitamin is known to play a major role in the human body in different ways.
Benefits
It will help to promote strong bones
It helps to maintain normal blood clotting function in people
It helps to reduce the risk of different kinds of heart disease
It is known to help fortify the immune system as well as provide energy
The main sources of vitamin K are:
Green, leafy vegetables
Soybean oil
Fish oil
Whole grain food products
As one ages, vitamin K is necessary in maintaining the bone health as well as normal blood functions.
4. Vitamin B6
Vitamin B6 is also known as pyridoxine and it is known to promote many vital functions of the body:
Benefits
It helps one to enjoy a healthy immune system
It helps to produce particular hormones and brain chemicals which in turn can help reduce depression, memory loss and heart diseases
It can even help to maintain the blood sugar levels
Pregnant women need to have vitamin B6 whose lack of presence can lead to anemia and morning sickness
There are many food groups that one can take up to increase the level of this vitamin in their system:
Meats
Bananas
Beans
Oatmeal
Seeds
Fortified cereals
Avocado
Fish
5. Vitamin E
Vitamin E is known to contain many beneficial properties for the human system, especially for women.
Benefits
This vitamin helps to promote anti aging properties which is of great benefit for women
It can help to fight cell damage that is related to aging
It can even prevent heart disease
It can prevent the formation of cataracts
Other benefits are prevention of memory loss and certain cancers
If one takes up food rich in this vitamin they will be able to enjoy healthy skin and hair. It is included in most skin and hair care products.
The main food items that are rich in vitamin E are:
Hazelnuts
Margarine
Corn oil
Cod liver oil
Almonds
Spinach
Sunflower seeds
6. Vitamin B12
It is essential that women consume food products that are rich in vitamin B12 as it aids many of the functions in the body.
Benefits
It is important for the metabolism process
It helps the normal cell division process
It aids in preventing memory loss
It can help normal nerve and brain functions to occur
Deficiency of the vitamin can lead to depression, confusion and irritability as well as mouth and tongue inflammations
It is best to incorporate the following food items in one’s diet to ensure that this vitamin is taken in right proportions:
Cheese
Fish
Eggs
Meat
Milk
7. Vitamin C
Most women are aware of the benefits of vitamin C and its sources as it helps to boost the immunity levels. There are many health benefits as well that this vitamin provides.
Benefits
It fastens up the healing process
Promotes the growth of tissues
Reduces the risk of cancer
Reduces the risk of heart diseases
It also plays a key role in the red blood cell formation process
There are many vitamin C enriched fruits and vegetables:
Broccoli
Grape fruit
Kiwi
Pepper
Oranges
Tomatoes
Sprouts
Strawberries
8. Vitamin B9
This vitamin is known to be a great friend to maintaining a healthy system in women.
Benefits
It helps to prevent heart diseases
Reduces high blood pressure
Can help to counter depression and Alzheimer’s
Memory loss and cancer is also prevented
Fetal development and fertility is promoted in women by this vitamin
One can gain this vitamin in the following food items:
Dark green and leafy vegetables
Asparagus
Melons
Strawberries
Legumes
Orange juice
Egg
9. Vitamin B7
Vitamin B7 is known to help synthesize many important nutrients in the system.
Benefits
It can help in the formation of glucose and fatty acids
The vitamin keeps the hair, skin and sweat glands healthy
Normal cholesterol levels are maintained as well as bone growth and bone marrow
With high levels of this vitamin one can keep aside problems like high cholesterol levels, depression and anemia.
Some food items that are best sources of vitamin B7:
Egg yolks
Soybeans
Oatmeal
Cheese
Milk
Yogurt
Pepper
Brown rice
Yellow fruits
Potatoes
Yams
10. Vitamin B2
Vitamin B2 is known to offer the following benefits.
Benefits
It is essential for maintaining good health
It ensures normal growth as well as normal metabolism process
It will help one to get adequate energy
It helps to strengthen the immune system
The tingling or numbness that is felt by diabetic people can be reduced by this vitamin
The reduction of fatigue, stress and anxiety is possible with this vitamin
One can increase the dosage of this vitamin in order to prevent wrinkles, mouth ulcers, sore throat, itchy skin and other symptoms.
Foods that are rich in vitamin B2 are:
Organ meat
Leafy vegetables
Eggs
Cereals
Soy bean
Nuts
Mushrooms
Cheese
Milk
Yogurt
11. Vitamin B3
Vitamin B3 is also known as niacin. It is known to have many beneficial properties.
Benefits
It can help women look younger due to its anti ageing properties
It helps aging women increase the ability of their skin to retain moisture
There is an effective barrier that is set up against bacteria, viruses and other antigens
It helps to increase the good cholesterol levels and lowers the triglycerides or the fats in the blood
If skin is inflamed, the hydration levels are boosted by this vitamin in order to reduce redness
It is often found in serums, creams and lotions.
12. Thiamine
Thiamine or vitamin B1 is part of an enzyme that is required for many functions.
Benefits
It helps the enzyme to boost energy metabolism effectively
It is vital for the nervous system to function effectively
It is found in the following food items in small or moderate amounts:
Legumes
Seeds
Nuts
Pork
Whole grain food
13. Pantothenic acid
This is a vitamin that is not mentioned frequently but it has its own unique role to play.
Benefits
It helps in the proper functioning of several enzymes.
It ensures the proper metabolism of the food in the system for energy release.
14. Biotin
This vitamin too has a vital role to play in the human system.
Benefits
It forms the essential part of many enzymes
It helps to ensure that the energy metabolism process is going fine.
15. Folates
This has several functions in the human body.
Benefits
Helps in the DNA formation process
Creation of new cells
Creation of new blood cells
This vitamin is found in the following food products:
Green and leafy vegetables
Orange juice
Liver
Seeds
Refined grains
Legumes
As a woman do you worry about your health? Not only is the right diet a key to younger looking skin and hair, it will also help to ensure that you stave off various ailments and diseases.
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