Nutrients which regulate the process of body-metabolism are known as vitamins. Vitamin A, B, C, D, E, and K are the main types of vitamins. Our body uses 'fat soluble vitamins' (A, D, E, and K)
according to the requirement, as they are stored in our body.
Most Beneficial Vitamins for Women
Vitamin A: Vitamin A regulates body tissues and maintains healthy bones, keeping the skin, eye, bone and teeth healthy. Vitamin A is found in milk, egg yolk, carrots, leafy vegetables, oranges, lime and pineapple. Along with boosting the immune system, it protects the eyesight. The recommended intake of vitamin A for women is about 5,000 IU (international units) per day, with at least 20% of this being beta-carotene. Beta-carotene is present in dark yellow, orange and red colored fruits and vegetables.
Vitamin B: Vitamin B is crucial in almost all activities of the body, as it supplies the required energy. The following are the types of vitamin B.
Vitamin B1: Vitamin B1 is known as thiamine, which strengthens your immune system. With proper supply of B1, the brain and the nervous system can function more efficiently. It helps in the metabolism of food so that the body receives the required energy for all activities.
Vitamin B2: Vitamin B2 is known as riboflavin and it helps produce energy through chemical reactions. Lack of riboflavin often makes women feel sluggish and tired.
Vitamin B3: Vitamin B3 is known as niacin which controls high cholesterol and is also responsible for increasing woman's energy.
Vitamin B5: Vitamin B5 is known as pantothenic acid and it strengthens the body's immune system.
Vitamin B6: Vitamin B6 is known as pyridoxine and it protects the arteries. It regulates the hormone levels and by working on woman's brain chemicals, it boosts the immunity. Vitamin B6 can prevent heart disease in later life. Women should have 2 mg of vitamin B6 daily.
Vitamin B9: Vitamin B9 is known as folic acid and it is responsible for the formation of the red blood cells which maintain the energy levels. Folic acid benefits for women are numerous and it is the best vitamin for women of childbearing years; as it prevents birth defects in earlier days of pregnancy. It prevents neural tube or spinal cord birth defects in the first 28 days of pregnancy. It prevents anemia and boosts normal cell growth. Women need 400 mcg of folic acid per day. Pregnant women need 600 mcg per day while breastfeeding mothers need 500 mcg per day.
Vitamin B12: Vitamin B12 is known as cyanocobalamin and it helps absorb foods to produce energy. B12 retains nerve function and memory and relieves depression. It may prevent heart diseases in later life. Women need 2.4 mg of Vitamin B12 per day.
Biotin: Biotin facilitates both fat and protein metabolism and thus helps convert food into energy.
Vitamin C: Vitamin C is required for all types of cellular functions like tissue formation and maintenance of the cell membranes. It also converts food into energy. It is present in citrus fruits and vegetables, like oranges, lime, tomatoes, onions, broccoli, peppers and cabbage.
Vitamin D: Vitamin D boosts the health of the bones and teeth. Milk, egg yolk, salmon and other seafood are packed with vitamin D. In women, it prevents osteoporosis. Vitamin D is helpful in reducing the chances of colon cancer and rheumatoid arthritis.
Vitamin E: Vitamin E plays an important role in hair growth, tissue healing and other metabolic processes. It protects the tissues of the eyes, skin and liver. It is present in nearly all types of fruits and vegetables. It is a very important antioxidant for women. Women need 400-800 IU (international units) according to age. Vitamin E offers good reproductive health to women and promotes healthy skin, nails, and hair. It prevents cataracts, heart diseases and cancer too.
Vitamin K: Vitamin K is essential for coagulation and/or clotting of blood. Dairy products, soybean and green leafy vegetables are packed with vitamin K. It is good for the bones and prevents heart diseases in women. Women need up to 90 mcg per day of Vitamin K.
Most Beneficial Vitamins for Women
Vitamin A: Vitamin A regulates body tissues and maintains healthy bones, keeping the skin, eye, bone and teeth healthy. Vitamin A is found in milk, egg yolk, carrots, leafy vegetables, oranges, lime and pineapple. Along with boosting the immune system, it protects the eyesight. The recommended intake of vitamin A for women is about 5,000 IU (international units) per day, with at least 20% of this being beta-carotene. Beta-carotene is present in dark yellow, orange and red colored fruits and vegetables.
Vitamin B: Vitamin B is crucial in almost all activities of the body, as it supplies the required energy. The following are the types of vitamin B.
Vitamin B1: Vitamin B1 is known as thiamine, which strengthens your immune system. With proper supply of B1, the brain and the nervous system can function more efficiently. It helps in the metabolism of food so that the body receives the required energy for all activities.
Vitamin B2: Vitamin B2 is known as riboflavin and it helps produce energy through chemical reactions. Lack of riboflavin often makes women feel sluggish and tired.
Vitamin B3: Vitamin B3 is known as niacin which controls high cholesterol and is also responsible for increasing woman's energy.
Vitamin B5: Vitamin B5 is known as pantothenic acid and it strengthens the body's immune system.
Vitamin B6: Vitamin B6 is known as pyridoxine and it protects the arteries. It regulates the hormone levels and by working on woman's brain chemicals, it boosts the immunity. Vitamin B6 can prevent heart disease in later life. Women should have 2 mg of vitamin B6 daily.
Vitamin B9: Vitamin B9 is known as folic acid and it is responsible for the formation of the red blood cells which maintain the energy levels. Folic acid benefits for women are numerous and it is the best vitamin for women of childbearing years; as it prevents birth defects in earlier days of pregnancy. It prevents neural tube or spinal cord birth defects in the first 28 days of pregnancy. It prevents anemia and boosts normal cell growth. Women need 400 mcg of folic acid per day. Pregnant women need 600 mcg per day while breastfeeding mothers need 500 mcg per day.
Vitamin B12: Vitamin B12 is known as cyanocobalamin and it helps absorb foods to produce energy. B12 retains nerve function and memory and relieves depression. It may prevent heart diseases in later life. Women need 2.4 mg of Vitamin B12 per day.
Biotin: Biotin facilitates both fat and protein metabolism and thus helps convert food into energy.
Vitamin C: Vitamin C is required for all types of cellular functions like tissue formation and maintenance of the cell membranes. It also converts food into energy. It is present in citrus fruits and vegetables, like oranges, lime, tomatoes, onions, broccoli, peppers and cabbage.
Vitamin D: Vitamin D boosts the health of the bones and teeth. Milk, egg yolk, salmon and other seafood are packed with vitamin D. In women, it prevents osteoporosis. Vitamin D is helpful in reducing the chances of colon cancer and rheumatoid arthritis.
Vitamin E: Vitamin E plays an important role in hair growth, tissue healing and other metabolic processes. It protects the tissues of the eyes, skin and liver. It is present in nearly all types of fruits and vegetables. It is a very important antioxidant for women. Women need 400-800 IU (international units) according to age. Vitamin E offers good reproductive health to women and promotes healthy skin, nails, and hair. It prevents cataracts, heart diseases and cancer too.
Vitamin K: Vitamin K is essential for coagulation and/or clotting of blood. Dairy products, soybean and green leafy vegetables are packed with vitamin K. It is good for the bones and prevents heart diseases in women. Women need up to 90 mcg per day of Vitamin K.
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