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Vitamins – health tips for women

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Nowadays women are more health conscious than what they were some decades back. Women who are responsible for bearing children and for rearing them, need to look after their health not only during the youngster bearing years but even after that to be able to prevent the onset of ailments like breast cancer. Women are often found to neglect their health as they cater to the needs of their family. However, women are slowly realizing that they need to take in a wide variety of fruit and veggies which will provide them completely different vitamins and minerals for staying healthy. Vitamins are essential chemical substances which are necessary to help the body function properly.

The Top 15 Vitamins For Women
1. Vitamin A
Vitamin A is known to have many beneficial properties for women.

Benefits
• Vitamin A has anti oxidant properties
• This vitamin helps to rebuild and strengthen the bones, skin, gentle tissues, teeth and mucous membranes
• Eye sight is improved
• Aging process is slowed down
• Immune system is boosted
Fruits and vegetables rich in vitamin A are:
• Spinach
• Whole eggs
• Liver
• Milk
• Papaya
• Red peppers
• Kale
• Peach
• Fortified cereals
These amongst others should be made a part of one’s daily or weekly diet.

2. Vitamin D
This vitamin is a fat soluble vitamin that is obtained mainly from sunlight as well as certain types of food items like:
• Fatty fish
• Milk
• Eggs
• Liver

Benefits
• It is known to activate calcium and phosphorus which are the minerals required to keep the bone strong
• The risk of multiple sclerosis is reduced
• Cancer, rheumatoid arthritis and other ailments like melancholy are resolved by stepping up the dosage of vitamin A
• It is known to reduce the symptoms of PMS
One should improve their exposure to the sunlight daily in order to prevent bone diseases like osteoporosis.

3. Vitamin K
This vitamin is known to play a major role in the human body in different ways.
Benefits
• It will help to promote strong bones
• It helps to maintain normal blood clotting function in people
• It helps to reduce the risk of different kinds of heart disease
• It is known to help fortify the immune system as well as provide energy
The main sources of vitamin K are:
• Green, leafy vegetables
• Soybean oil
• Fish oil
• Whole grain food products
As one ages, vitamin K is necessary in maintaining the bone health as well as normal blood functions.

4. Vitamin B6
Vitamin B6 is also known as pyridoxine and it is known to promote many vital functions of the body:

Benefits
• It helps one to get pleasure from a healthy immune system
• It helps to produce particular hormones and brain chemical substances which in turn can help reduce depression, memory loss and heart diseases
• It can even help to maintain the blood sugar levels
• Pregnant women need to have vitamin B6 whose lack of presence can lead to anemia and morning sickness
There are many meals groups that one can take up to increase the extent of this vitamin of their system:
• Meats
• Bananas
• Beans
• Oatmeal
• Seeds
• Fortified cereals
• Avocado
• Fish

5. Vitamin E
Vitamin E is thought to include many useful properties for the human system, particularly for ladies.

Benefits
• This vitamin helps to advertise anti ageing properties which is of nice profit for girls
• It can assist to battle cell harm that’s associated to getting old
• It may even stop coronary heart illness
• It can stop the formation of cataracts
• Other advantages are prevention of reminiscence loss and sure cancers
If one takes up meals wealthy on this vitamin they’ll have the ability to get pleasure from wholesome pores and skin and hair. It is included in most pores and skin and hair care merchandise. The foremost meals gadgets which might be wealthy in vitamin W are:
• Hazelnuts
• Margarine
• Corn oil
• Cod liver oil
• Almonds
• Spinach
• Sunflower seeds

6. Vitamin B12
It is important that girls devour meals merchandise which are wealthy in vitamin B12 because it aids lots of the capabilities within the physique.

Benefits
• It is essential for the metabolism course of
• It helps the traditional cell division course of
• It aids in stopping reminiscence loss
• It might help regular nerve and mind features to happen
• Deficiency of the vitamin can result in despair, confusion and irritability in addition to mouth and tongue inflammations
It is greatest to include the next meals objects in a single’s food plan to make sure that this vitamin is taken in proper proportions:
• Cheese
• Fish
• Eggs
• Meat
• Yogurt
• Milk

7. Vitamin C
Most girls are conscious of the advantages of vitamin H and its sources because it helps to spice up the immunity ranges. There are many well being advantages as nicely that this vitamin supplies.

Benefits
• It fastens up the therapeutic course of
• Promotes the expansion of tissues
• Reduces the danger of most cancers
• Reduces the danger of coronary heart ailments
• It additionally performs a key function within the crimson blood cell formation course of
There are many vitamin H enriched vegatables and fruits:
• Broccoli
• Grape fruit
• Kiwi
• Pepper
• Oranges
• Tomatoes
• Sprouts
• Strawberries

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8. Vitamin B9
This vitamin is understood to be an important good friend to sustaining a wholesome system in ladies.

Benefits
• It helps to stop coronary heart illnesses
• Reduces hypertension
• Can assist to counter melancholy and Alzheimer’s
• Memory loss and most cancers can be prevented
• Fetal improvement and fertility is promoted in ladies by this vitamin
One can acquire this vitamin within the following meals objects:
• Dark inexperienced and leafy greens
• Asparagus
• Melons
• Strawberries
• Legumes
• Orange juice
• Eggs

9. Vitamin B7
Vitamin B7 is understood to assist synthesize many vital vitamins within the system.

Benefits
• It will help within the formation of glucose and fatty acids
• The vitamin retains the hair, pores and skin and sweat glands wholesome
• Normal levels of cholesterol are maintained in addition to bone development and bone marrow
• With excessive ranges of this vitamin one can preserve apart issues like excessive levels of cholesterol, despair and anemia
Some meals objects which might be finest sources of vitamin B7:
• Egg yolks
• Soybeans
• Oatmeal
• Cheese
• Milk
• Yogurt
• Pepper
• Brown rice
• Yellow fruits
• Potatoes
• Yams

10. Vitamin B2
Vitamin B2 is understood to supply the next advantages.

Benefits
• It is crucial for sustaining good well being
• It ensures regular development in addition to regular metabolism course of
• It will assist one to get ample vitality
• It helps to strengthen the immune system
• The tingling or numbness that’s felt by diabetic individuals will be diminished by this vitamin
• The discount of fatigue, stress and nervousness is feasible with this vitamin
• One can improve the dosage of this vitamin in an effort to forestall wrinkles, mouth ulcers, sore throat, itchy pores and skin and different signs
Foods which can be wealthy in vitamin B2 are:
• Organ meat
• Leafy greens
• Eggs
• Cereals
• Soy bean
• Nuts
• Mushrooms
• Cheese
• Milk
• Yogurt

11. Vitamin B3
Vitamin B3 is also called niacin. It is understood to have many helpful properties.

Benefits
• It can assist ladies look youthful as a result of its anti ageing properties
• It helps ageing ladies improve the flexibility of their pores and skin to retain moisture
• There is an efficient barrier that’s arrange in opposition to micro organism, viruses and different antigens
• It helps to extend the great levels of cholesterol and lowers the triglycerides or the fat within the blood
• If pores and skin is infected, the hydration ranges are boosted by this vitamin to be able to cut back redness
It is commonly present in serums, lotions and lotions.

12. Thiamine
Thiamine or vitamin B1 is a part of an enzyme that’s required for a lot of capabilities.

Benefits
• It helps the enzyme to spice up vitality metabolism successfully
• It is important for the nervous system to perform successfully
It is discovered within the following meals objects in small or average quantities:
• Legumes
• Seeds
• Nuts
• Pork
• Whole grain meals

thirteen. Pantothenic acid
This is a vitamin that’s not talked about ceaselessly however it has its personal distinctive function to play.

Benefits
• It helps within the correct functioning of a number of enzymes
• It ensures the correct metabolism of the meals within the system for vitality launch

14. Biotin
This vitamin too has an important function to play within the human system.

Benefits
• It kinds the important a part of many enzymes
• It helps to make sure that the vitality metabolism course of goes advantageous.

15. Folates
This has a number of capabilities within the human physique.

Benefits
• Helps within the DNA formation course of
• Creation of latest cells
• Creation of latest blood cells
This vitamin is discovered within the following meals merchandise:
• Green and leafy greens
• Orange juice
• Liver
• Seeds
• Refined grains
• Legumes

As a girl do you are worried about your well being? Not solely is the fitting weight loss program a key to youthful trying pores and skin and hair, it would additionally assist to make sure that you stave off varied illnesses and illnesses.