Most women are aware of their body’s changing vitamin needs as they progress through different stages of their lives. Our body is only equipped to produce vitamin D for utilization. All the other essential vitamins need to be garnered from external sources such as fruits and vegetables.
Eating five servings of fruits and vegetables daily does the trick when it comes to ensuring that your body gets an adequate supply of essential vitamins. However, most women do not pay as much attention to that dietary recommendation as they should, and thus put themselves at a risk of contracting vitamin deficiencies.

Important Vitamins for Women

Let’s take a look at a list of the best vitamins for women and why you should incorporate them into your daily diet without fail!

Beta Carotene

This vitamin is classified as an antioxidant- a substance that protects your system from free radical damage. Beta carotene is transformed into vitamin A in the body, and contributes to fortifying the bones, and strengthening soft tissue, mucous and skin membranes. Foods that contain rich stores of beta carotene include pumpkin, cantaloupe, apricots, carrots, spinach, red pepper, broccoli and kale.

Vitamin C (Ascorbic Acid)

Vitamin C’s ability to enhance the body’s immunity is widely touted. But did you know that vitamin C also helps in the formation of the oxygen carrying red blood cells of the body, amplifies your mental alertness and concentration and plays an instrumental role in healing wounds? Stock up kiwi, oranges, grapefruits, broccoli, tomatoes and strawberries to get an adequate quantity of vitamin C

Vitamin E (Tocopherol)

This essential vitamin can prevent the onset of age related diseases, maintain and repair cell membranes, and help in the formation of red blood cells. Foods that contain vitamin E are peanut butter, hazelnuts, cod liver oil, corn oil, sunflower oil and safflower oil. Take these food items in controlled portions since too much vitamin E can cause bleeding.

Vitamin B6 (Pyridoxine) and B12

Vitamin B6 and B12 deficiency can result in anemia. These vitamins promote healthy brain function and metabolism. Refrain from taking excessive vitamin B6 supplements however, since an overdose of vitamin B6 can be toxic for the body.  Stick to eating bananas, avocados, cereal, meats, beans, poultry, seeds and oatmeal to get a healthy, controlled daily dose of this essential vitamin. Foods rich in B12 include milk, meat, yoghurt, fish, cheese and eggs. Vegetarians are at a risk of vitamin B12 deficiency and should consult their doctors about taking supplements. Women over the age of 50 may face some problems in absorbing vitamin B12, and might need regular three monthly B12 injections.

Folate (Folic Acid)

This brilliant vitamin plays a crucial role in eliminating the chances of birth defects such as spina bifida. It is also required for the normal functioning and development of the central nervous system. Folate protects the body from cancer by stopping cancerous DNA mutations from occurring within the cells. Folate deficiency can lead to birth defects and anemia. Food rich in folic acid include citrus fruits, strawberries, spinach, asparagus, melons, beans (chickpeas, kidney beans, and black beans), eggs, and organ meats (liver).

Vitamin D

Vitamin D deficiency can trigger osteoporosis. This essential vitamin functions as a hormone in the body, stimulating calcium and phosphorus to strengthen and fortify your bones. You can obtain your vitamin D daily requirement by eating fish, or of course through adequate sunlight exposure.

Conclusion

Taking care of your health and nutritional needs is crucial for a happy, healthy life. As you move through the stages of your life, your vitamin needs will change. Be sure to consult your health practitioner regularly so that you know exactly what your body’s daily requirement of essential vitamins is for optimum functioning.