6. VITAMIN B9
Vitamin B9 is also known as folic acid and is essential for every woman because it helps in the prevention of heart disease, high blood pressure, Alzheimer’s, depression, cancer and memory loss. It also enhances brain health and cellular functioning and improves fertility and fetal development during pregnancy.
Vitamin B9 deficiency in pregnant women can cause neural tube defects in the baby, such as spina bifida.
Foods rich in vitamin B9 include dark leafy green vegetables, orange juice, asparagus, melons, strawberries, fortified grains, legumes, beans, nutritional yeast and eggs.
7. VITAMIN D
Vitamin D is a fat-soluble vitamin that promotes the absorption of calcium and we all know that calcium plays a key role in keeping the bones strong. Vitamin D also reduces the risk of multiple sclerosis, rheumatoid arthritis and various types of cancer.
It can also help reduce pre-menstrual syndrome symptoms and protect your eyesight. Vitamin D deficiency may weaken your bones and contribute to osteoporosis.
Short daily exposure to sunlight can give your body the required dose of vitamin D. For most light-skinned people, an exposure of 10 to 15 minutes means that it is sufficient to produce enough vitamin D for the body. You can also eat foods rich in vitamin D like fatty fish, fortified milk, liver and eggs.
8. VITAMIN C
Vitamin C is an immunity booster and it possesses numerous health benefits for women. It helps speed up the healing process, promotes tissue growth and reduces the risk for certain kinds of cancer, heart disease and tissue damage, but it also plays a key role in the formation of red blood cells.
Some of the best vitamin C-rich foods are: broccoli, grapefruits, kiwi, oranges, peppers, potatoes, strawberries, sprouts and tomatoes.
9. VITAMIN K
Vitamin K promotes strong bones, maintains a normal blood clotting and reduces the risk of various heart diseases. This vitamin is also necessary for immune functioning and energy.
Some of the best food sources of vitamin K are: whole grain food products, green leafy vegetables, soybean oil and fish oil.
10. VITAMIN E
Vitamin E possesses anti-aging properties that fight cell damage and slow down the age-related changes in your body. This vitamin also helps prevent heart disease, cataracts, memory loss and certain types of cancer.
Vitamin E is also essential for skin and hair. Skin care products often include it.
Foods rich in vitamin E are: wheat germ, hazelnuts, almonds, spinach, margarine, corn oil, cod liver oil, peanut butter, safflower oil and sunflower seeds.
Eating five servings of fruit and vegetables every day is a good way to intake all the essential vitamins. You can take vitamin supplements if you are not getting the required dose of vitamins from various foods and don’t forget: always consult your doctor before you decide to take any supplement!