Vitamins are essential for women’s health. They provide you with energy, combat the signs of aging, and help to prevent diseases and cancer. Whether you consume them natually in the foods you eat or take a supplement pill, it is important to know which ones you need and what they do for your body. When you walk down the supplement aisle of the store or nutrition center, you will be bombarded by hundreds of bottles that all promise to provide you with life altering results, but there are a six key vitamins that every woman should include in her diet.
Calcium
Women are especially vulnerable to osteoporosis later in life, so it is important that you pack your diet with this vitamin to promote strong and healthy bones. It is recommended that women under 50 years of age consume at least 1000mg a day, and women over 50 should have at least 1500mg a day. Calcium is found in cheese, yogurt, broccoli, clams, milk, and kale. if you want to boost your intake even more, take a calcium pill, some Tums, or drink soy milk.
Vitamin C
Not only does vitamin C cure a hangover and prevent you from getting sick, it is also a great beauty aid. Vitamin C contains antioxidants that fight the nasty little free radicals that age your skin. This vitamin gives your skin elasticity, strength, and a healthy glow. It is also good for your blood and will make your hair look shiny and beautiful. Consumption of vitamin C should be continuous as it is not stored in the body. Vitamin C is found naturally in broccoli, oranges, pineapples, red pepper, Brussels sprouts, and cantaloupe. You can also find fruity flavored vitamin C chew tablets at the store.
Vitamin E
This is another vitamin that is great for your skin. It helps combat dry skin and makes it look younger, longer. Vitamin E can either be consumed or applied directly to your skin with enriched creams. When consumed over long periods of time, vitamin E will help your body fight off cancer, heart disease, diabetes, and Alzheimer’s Disease. Eat plenty of nuts, seeds, eggs, and leafy green vegetables to ensure you are getting this vital vitamin in your diet.
Vitamin B12
Vitamin B12 is a smart vitamin. It helps with brain development and memory function as well as keeping your metabolism in check. Take this vitamin to keep your weight in balance. Vitamin B12 can been purhcased in capsule form or comsumed through eggs, fish, milk, cheese, meat, and yogurt. Vitamin B12 will also fight off the symptons of eczema.
Folic Acid
For women who are planning to get pregnant, Folic Acid is essential. It helps your body to make new cells that are vital for creating a baby. Folic Acid also prevents birth defects, so the more you can take, the better. Folate is the natural form of this vitamin and is found in breads, flour, cornmeal, leafy greens, melons, citrus fruits, asparagus, berries, and pasta. Folic Acid is the man-made version of folate and you can find this supplement in the nutrition aisle of your favorite store.
Potassium
Potassium helps to lower blood pressure and this leads to a lower risk of heart disease and stroke in women. It also will alleviate leg cramps, so it is great for those who exercise regularly. Potassium is found naturally in berries, beans, bananas, dates, and strawberries. Keep your diet rich with this vitamin and live a long and healthy life!
Choosing the right vitamins to include in your diet no longer needs to be daunting task. Many of these vitamins can be found naturally in the foods you consume, as long as you maintain a healthy diet packed full of meats, fruits, vegetables, dairy, and grains. It is possible to be a strong healthy woman without having to seek out a degree in nutrition. Pump your body full of these vitamins each day and enjoy a life free of disease and significant health issues.
