Like all other nutrients, vitamins are equally necessary for sustaining a healthy body. It is absolutely essential to take in all the necessary vitamins in order to fulfil the nutrient requirement of the body so as to maintain a fit body and a healthy mind. Listed below are the vitamins which are essential for women.
1. Vitamin A
Vitamin A contains carotenoids and retinol which protects your eyes from age-related blindness and prevents macular degeneration. Apart from keeping your eyes healthy, Vitamin A also acts as an antioxidant. It effectively enhances and keeps your immunity in check by getting rid of the free radicals which damage the cells of your body. Vitamin A can be found in most green leafy vegetables and other fruits and vegetables like guavas, pumpkins, carrots and tomatoes.
2. Vitamin B
The three essential vitamins which you cannot do without are: Vitamin B6, Vitamin B9 and Vitamin B12. While Vitamin B6 is responsible for smoothening and strengthening the function of the brain, Vitamin B12 is essential for facilitating the metabolism of the body by helping in the generation of new cells. Vitamin B9, also known as folic acid, is very important especially during pregnancy. Besides producing blood cells and preventing anemia, it ensures a properly developed nervous system and a healthy brain function in the baby. Sources of Vitamin B6 are beans, cereals, oatmeal, meat, bananas and so on. Vitamin B12 can be found in milk, cheese, eggs, fish and meat. Foods like eggs, liver and green leafy vegetables contain Vitamin B9.
3. Vitamin C
Vitamin C is essentially an antioxidant and helps in the process of healing of wounds. In order to repair wounds, a protein called collagen is required which is produced within our body. Vitamin C helps in the formation of collagen. It also helps in the transportation of oxygen to all parts of our body by enabling the production of new blood cells. Vitamin C can be found in citrus fruits like lemons, oranges, grapes and limes, strawberries and tomatoes.
4. Vitamin D
Vitamin D helps in maintaining strong and healthy bones. It regulates bone homeostasis along with calcium and is thus also known as cholecalciferol. Vitamin D is found in sunlight and fish, and it helps in preventing bone-related diseases and osteoporotic conditions.
5. Vitamin E
Vitamin E also acts an antioxidant but its unique property is that it helps in the slowing of the process of aging. Not only does it help in the production of red blood cells, it also ensures the stability of cellular membranes. Foods like nuts, cod liver oil and margarine contain Vitamin E.
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