Women Health

The Most useful Vitamins for Women

December 12th, 2017
The Most useful Vitamins for Women

Alike men, women also work hard to make this world a beautiful place to live in. from preparing morning breakfast for kids to attending clients at office, they know how to manage work smartly and in a way that leaves a mark. They love walking hand-in-hand with men and this quality makes them versatile creatures of nature in today’s fast-paced world.

Now coming back to the main point of this post by explaining the importance of vitamins and nutrients that play a crucial role in ensuring a healthy life. Like men, women also need the energy to carry out various tasks. Even they need to be very much careful about vitamins intake and they have a different body structure as compared to men. Let’s get to know some useful vitamins that are meant to be consumed by women.

Vitamin A

  • Discussabout your workaholic: This antioxidant enhances immune systems, improves vision, reduce the likelihood of heart problems, and may delay skin aging. But it can be harmful in large doses, so choose to take the right amount.
     
  • Recommended daily dosage: 2,300 international units (IU)
     
  • Need a supplement? It's better to source A from a beta-carotene source, such as a large carrot or a cup of sliced cantaloupe.

Vitamin B

The eight B vitamins help maintain metabolism, muscle tone, and a sharp mind. Most important for young women is B9 (folic acid), which keeps red blood cells healthy and guards against cancer and birth defects.

  • Recommended daily folate dosage: 400 micrograms (mcg); 600 mcg if you're pregnant.
     
  • Need a supplement? Probably not (unless you're pregnant or planning to become pregnant), particularly if you eat grains. Just one cup of most fortified breakfast cereals has all the daily B you need.
     
  • Other options: whole-grainbreads, asparagus, and beans.


Vitamin C

Despite its rep as a cold fighter, C has never been proven to prevent or cure the sniffles. But the antioxidant is believed to boost your immune system and help prevent heart disease, prenatal problems, and eye illnesses. It even helps wounds heal faster and fends off wrinkles.

  • Recommended daily dosage: 75 milligrams (mg)
     
  • Need a supplement? No, as long as you eat citrus fruits and vibrant veggies. A single orange is loaded with almost the entire requirement of C. So is one red pepper or a cup of broccoli.

Vitamin D

The vitamin du jour, D could be something of a wonder drug. Docs believe it can reduce your risk of breast cancer by as much as 50 percent, and it may offer protection from both ovarian cancer and diabetes.

  • More happiness: D helps calcium absorption and plays a central role in muscle function.
     
  • Recommended daily dosage: 1,000 to 2,000 IU
     
  • Need a supplement? Milk, orange juice, and salmon contain small amounts of D, but nowhere near enough.

Calcium

Two words: strong bones. "Women start losing bone density in their twenties." "Calcium is your single best defense, and you should start taking it now." The mineral also helps build strong teeth and nourishes your nervous system.

  • Recommended daily dosage: 1,000 mg
     
  • Need a supplement? Yep. Yogurt, milk, and cheese do pack calcium, but not an ideal amount.

Iron

Too little of this mineral can spell anemia (a lack of red blood cells) and a weakened immune system. Iron is also "particularly important for women with heavy periods," says Carol Haggans, R.D., a consultant for the National Institutes of Health.

  • Recommended daily dosage: 18 mg

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