Many people are now more conscious of their overall health than ever before in our lifetimes.
It’s no longer enough to simply take a few pills to address specific health issues – we need to make sure our whole bodies are healthy and strong enough to overcome whatever health challenges or pandemic comes our way.
This is true for everyone, particularly women. Girlfriends. Wives. Mothers. Caregivers. Nurses. Doctors. Executives. Mentors.
Business owners. Women play so many important roles that impact people’s lives, yet most people don’t realize that a woman’s needs for vitamins are different than a man’s needs.
It’s important for everyone to get the right mix of vitamins, and some vitamins are more important for women than others.
Below are the best vitamins for women to get the right nutrients for a healthy lifestyle.
Vitamin A when you’re expecting
Not only does vitamin A support a healthy immune system, but it also promotes a healthy reproductive system.
For instance, vitamin A can help your baby develop normally during pregnancy. Also, studies have shown that vitamin A can clear up serious skin conditions, and it can even help preserve your vision and reduce your risk of chronic eye disorders.
So, our grandparents were right about carrots!
What to do:
- Look for retinyl acetate/palmitate and beta-carotene, which are forms of vitamin A
- Eat leafy green vegetables, sweet potatoes, and fortified breakfast cereal
- Get tested if you are expecting, but always get the doctor’s advice before taking supplements
- Test your children, as they are more likely to develop deficiencies than adults.
Vitamin B has SO many health benefits!
There are several types of B vitamins, including vitamin B1 (thiamine for a healthy heart), vitamin B2 (riboflavin to give us energy and break down carbs),
and vitamin B3 (niacin to lower cholesterol). However, certain B vitamins provide even greater benefits for women.
- B5 (Pantothenic acid) absorbs moisture from the air to keep your skin soft and lock moisture into your hair follicles to prevent dryness.
- B6 (Pyridoxine) can help treat nausea during pregnancy, reduce symptoms during that time of the month, and decrease your risk of breast cancer.
- B7 (Biotin) thickens your hair, clears your skin, strengthens your nails, supports healthy child development during pregnancy, and helps you lose weight.
- B9 (Folate), also known as folic acid, helps prevent birth defects during pregnancy, promotes healthy growth of your hair and nails, and can even help you metabolize your food properly to lose weight.
- B12 (Cobalamin) fights fatigue, helps you lose belly fat, and supports bone health.
What to do:
- Increase your vitamin B5 by eating mushrooms, avocadoes, and tuna.
- Starchy vegetables, non-citrus fruit, and fortified cereal increase your vitamin B6.
- Vitamin B7 can be found in bananas, almonds, and cauliflower.
- Folate, or vitamin B9, is abundant in asparagus, dairy products, and strawberries.
- Find vitamin B12 in milk, eggs, beef, shellfish, plain yogurt, trout, and clams.
Vitamin C to look and feel good
Everyone knows to take vitamin C at the first sign of illness, as it helps to promote a healthy immune system that we all need to protect our overall health.
However, most people don’t think about why women especially need vitamin C, also known as ascorbic acid.
With so many demands on today’s woman, vitamin C is one of the healthiest, most effective ways to improve collagen production to help keep your skin looking younger, protect your memory,
make you more alert, and reduce your risk of Alzheimer’s disease and dementia.
What to do:
- Replace your coffee with orange juice for an energy boost in the mornings.
- Choose broccoli, kale, bell peppers, and tomatoes to get more vitamin C.
- If you have a choice between frozen and fresh, out-of-season fruits and vegetables, choose frozen because vitamin C levels often deplete during longer transportation times.
Vitamin D – You really need this. Period.
Until relatively recently, few doctors ordered blood tests for vitamin D as part of a routine check-up.
As a result, women with vitamin D deficiencies were left wondering why they had back pains, body aches, and fatigue.
Vitamin D helps our bodies absorb calcium to help prevent tooth and bone loss, regulate our immune system to help us fight infections, address symptoms of depression, and even prevent hair loss.
Recap: This vitamin helps keep you from losing your teeth and hair. If you have or want any type of love life, take it. This is not debatable.
What to do:
- Get some sun. Go outside and bask in the sunlight, or just sit near a window.
- Eat mushrooms, eggs, and seafood, including salmon, tuna, and mackerel.
- Drink orange juice and milk (read the label to make sure they are ‘fortified’).
- If your symptoms are extreme, ask your doctor for a test. He may be able to prescribe a higher dosage of vitamin D than you can find over-the-counter.
Vitamin E to start your family
As a popular aspect of a typical beauty regimen, vitamin E is often considered one of the best vitamins for women because it helps your hair and nails grow.
But did you know that vitamin E can also repair damaged bells, boost your immune system, and increase your chances of conception?
But consult a physician to see if you need supplements, as high doses of vitamin E can cause serious side effects. Focus on the following actions to increase your intake.
What to do:
- Use vegetable oils and eat plenty of nuts to increase your vitamin E.
- Eat salmon, mangoes, kiwi spinach, and tomatoes.
- Make sure you have enough vitamin C, which helps you absorb vitamin E.
Vitamin K for better bones and chops!
As we grow older and our bones grow more brittle, vitamin K helps keep our bones strong. However, it’s never too early to start building a healthy bone foundation to head off osteoporosis, which plagues so many older women.
Vitamin K give you stronger teeth and is used to remove stretch marks, scars, burns, and acne associated with rosacea. Additionally, it helps us maintain a healthy heart.
What to do:
- Test your babies, as vitamin K deficiencies often occur in newborns.
- Eat blueberries, figs, meat, and soybeans to get more vitamin K.
- Add dairy products into your diet to increase your vitamin K consumption.
If you believe you are deficient in one or more of these essential vitamins, take supplements and make healthy eating choices to get back on track.
However, if the problems persist, seek medical attention to get an extra boost.
Also, stay engaged with your doctor if you develop other symptoms, which could mean you have too much of a certain vitamin in your system or that you have an underlying medical condition that prevents your body from properly absorbing the vitamins.
As you go about your busy day – taking care of other people or taking care of business – always remember to focus on the best vitamins for women. Listen to your body. It’s too important to ignore.