Your body requires certain vitamins and minerals on a daily basis to stay healthy. Unfortunately, the average woman is deficient in these essential vitamins and minerals required for optimal health. What are these vitamins for women that they need on a daily basis? Well, let’s find out!
Top 4 Vitamins For Women
One of the top vitamins for women (and men) is Vitamin A. This vitamin is essential for improves vision, reduces risk heart disease, maintains immune systems function, and slow down the aging process. There are two types of Vitamin A: Retinoid (found in animal meat) and Carotenoids (found in plant food). There are some specific immune, inflammatory, genetic, and reproductive-related benefits of vitamin A that can only be obtained from the retinoid forms of the vitamin. The same goes with carotenoids. Overall, it is best to eat a diet in animal (e.g., shrimp, eggs, and tuna) and plant foods (e.g., greens, Brussels sprouts, carrots) spinach that contain Vitamin A.
Recommended daily dosage: 2300 international units (IU)
The B vitamins, such as thiamine, riboflavin, B6, B12, and folic acid (folate) help the body with the health of red blood cells nerves, the heart, and the brain. In addition, these vitamins help mental clarity, build muscle tone, and boost basal metabolism. Most important for young women is B9 (folic acid), which keeps red blood cells healthy and guards against cancer and birth defects. Foods such as whole-grain bread, asparagus, and beans are excellent sources of B Vitamins.
Recommended daily dosage: 400 micrograms (mcg); 600 mcg if you’re pregnant
This vitamin is synonymous with fighting cold or flu-like symptoms. That is not the only thing Vitamin C is proficient in. Vitamin C contains antioxidant properties that helps heal cuts and scrape wounds faster, reduce onset of heart disease, slows down aging, boost your immune system, and alleviate eye illnesses and prenatal problems.
Recommended daily dosage: 75 mg
While Vitamin C is known to strengthen your immune system, Vitamin D is linked to providing strong, healthy bones. Vitamin D is very essential for a woman’s health. Some medical doctors believe this vitamin can reduce a woman’s risk of contracting breast cancer by 50%! In addition, doctors believe Vitamin D can reduce the onset of other chronic diseases such as diabetes and ovarian cancer. Food sources of Vitamin D include dairy products, salmon, and orange juice. So if you have a family history of cancer or diabetes, I strongly recommend getting an adequate amount of Vitamin D on a daily basis.
Recommended daily dosage: 1,000 to 2,000 IU
If you want to be a happy, healthy woman, make sure you get enough of these top 4 vitamins in your system daily.