Women today are health conscious and prefer to follow a healthy diet plan. A healthy diet plan is one that includes the right combination of vitamins. Women of all age, weight and activity levels need to consume a wide variety of vitamins for optimum health and prevent different types of health problems.
Vitamin A contains antioxidant properties. Women of all ages need vitamin A as it aids in the building and strengthening of bones, teeth, soft tissue, skin and mucous membranes. Vitamin A also reduces the risk of chronic diseases, improves vision, slows down the aging process and boosts the immune system.
Foods rich in vitamin A include carrots, melon, pumpkin, apricots, tomatoes, watermelon, guava, broccoli, kale, papaya, peaches, red peppers, spinach, eggs, liver, milk and Fortified cereals.
2. Vitamin B2
Known as riboflavin, vitamin B2 is essential for good health, normal growth and metabolism. Helps increase energy and strengthen the immune system, while reducing tingling and numbness, anxiety, stress and fatigue.
A deficiency of vitamin B2 can affect metabolism and influence the immune system and neuronal functions that can cause eyes and pale tongue, sore throat, mouth ulcers, cracked lips, dry hair, wrinkles and itching on the skin.
Some of the foods rich in vitamin B2 are viscera, cheese, milk, yogurt, leafy vegetables, yeast, eggs, cereals, whole grains, soybeans, almonds, walnuts, and mushrooms.
3. Vitamin B6
Vitamin B6, also known as pyridoxine, is an essential vitamin necessary for a healthy immune system. This particular vitamin also helps the body to produce hormones and brain chemicals, which in turn helps reduce depression, heart disease, and memory loss.
It can also help regulate your blood sugar level. Pregnant women can eat foods with vitamin B6 to get rid of morning sickness. Lack of vitamin B6 in the body can cause anemia.
Some of the best foods for a good dose of vitamin B6 are fortified cereals, avocados, bananas, beans, meats, fish, oatmeal, nuts, seeds, and nuts.
4. Vitamin B7
Vitamin B7, also known as biotin, is required for cell growth and fatty acid synthesis. This vitamin keeps the sweat glands, hair and skin healthy. In fact, it promotes hair growth and helps treat brittle nails. In addition, vitamin B7 is required for bone and bone marrow growth and helps maintain normal cholesterol levels.
Although a vitamin B7 deficiency is very rare but occurs then it can cause brittle hair, rashes, abnormal heart function, lethargy, anemia and mild depression.
Some of the best food choices for getting vitamin B7 are fish, sweet potatoes, almonds, carrots, bananas, melon, yellow fruits, green leafy vegetables, lentils, rice, peppers, egg yolks, soybeans, Oats, milk, cheese, yogurt, and nuts.
5. Vitamin B9
Vitamin B9, also known as folic acid, is essential for all women as it helps prevent heart disease, high blood pressure, Alzheimer’s disease, depression, cancer and memory loss. It also improves brain health and cellular functioning and improves fertility and fetal development during pregnancy.
A deficiency of vitamin B9 in pregnant women can cause neural tube defects in the baby, such as spina bifida.
Foods rich in vitamin B9 include dark green leafy vegetables, orange juice, asparagus, melons, strawberries, enriched grains, legumes, beans, nutritional yeast, and eggs.
6. Vitamin B12
Another essential vitamin that every woman should eat is B12, which is important for metabolism, normal cell division and protein synthesis. This vitamin helps prevent heart disease, memory loss, and anemia.
It can also be used to treat depression and help maintain healthy nervous system and brain functioning. Vitamin B12 deficiency can cause irritability, depression, and confusion. It can also cause tongue and mouth inflammation.
Some of the best food sources of vitamin B12 are cheese, eggs, fish, meat, milk, yogurt and fortified breakfast cereals.