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.