Many women in the world want to have a slim figure and be healthy at the same time. For that reason they try to live a healthy life. They are physically active as much as they can and try to eat healthy food or numerous supplements which contain vitamins.
Those 10 vitamins every woman should intake regularly so that she could avoid any possible health problem:
This powerful antioxidant we need for a healthy skin, teeth, bones, tissues and mucous membranes. It has ability to reduce the risk of some serious diseases. You should eat: broccoli, red peppers, pumpkins, papaya, apricots, cantaloupe, fortified cereal and spinach, because they contain vitamin A.
Another name of this vitamin is riboflavin. It we need for a proper health, metabolism, as well as physical and mental development. Especially this vitamin is helpful against fatigue, stress, anxiety, as well as tingling and numbness in the limbs. It boosts your energy levels and stimulates your immune system. At the same time it helps you treat numerous different health problems: cracked lips, mouth ulcers, pale eyes, sore throat or dry hair. You can found vitamin B2 in these foods: organic meat, nuts, mushrooms, fish, whole grains, vegetables, soybeans milk, almonds, eggs and yeast.
Vitamin B6, also known as pyridoxine, can help your body produce hormones and improve your whole immune system. It is good in preventing heart disease, memory loss, depression and various other health problems. This vitamin can help you reduce blood sugar levels, but if you lack vitamin B6 you can get anemia. Mostly found in those foods: seeds, fish, beans, oatmeal, meat, avocado, fortified cereal, bananas, as well as dry fruits.
Vitamin B7 or biotin we need it in order to have a healthy cellular growth and synthesis of fatty acids. It can repair hair, cells, skin and sweat glands. It can regulate your cholesterol and extremely is important for your bones and bone marrow. Anemia, brittle hair, depression, skin rashes, lethargy and abnormal heart rhythm are signs that show your deficiency of this vitamin. Foods that include Vitamin B7 are: fish, eggs, lentils, almonds, cheese, green leafy vegetables, sweet potatoes, milk, soybeans, peppers, oatmeal, yellow fruits, yogurt and brown rice.
Vitamin B9 or folic acid
Most doctors prescribe it for people who have problems with their blood pressure. Vitamin b9 promoting good function of the cells as well as brain health and prevent cancer depression and memory loss. Less of vitamin B9 in the body can cause developmental problems in babies. The foods that contain this vitamin are: yeast, melons, asparagus and fortified cereal, orange juice, dark leafy green vegetables, legumes.
For proper protein synthesis and cell division, while at the same time for improving your metabolism, this vitamin is very important. Great in treat depression, but also numerous neurological problems and we need it in order to have a proper brain function. The foods that contain it are: fortified cereal, cheese, fish and dairy products.
Vitamin C is responsible for numerous healthy body functions and improves our whole immune system. It is helpful for various diseases and infections. It can be mostly found in strawberries, citrus fruits, sprouts, potatoes, tomatoes and peppers.
Vitamin D is known to be a fat-soluble vitamin which is very important for calcium absorption in the body. To have good eyesight and bones we should consume this vitamin. Sun absorb by our skin most of vitamin D but we can amend it with fatty fish, dairy products and eggs.
It is able to help against age-related conditions and delay the aging process. It can also prevent heart diseases, some types of cancer and cataract.
We need this vitamin to have a healthy heart, hair and skin. The food contains vitamin E are: corn, spinach, peanut butter and also it is present in cod liver oil, margarine, almonds, cauliflower, hazelnuts, etc. The vitamin is important for the proper function of the heart and for the skin and hair as well.
We need vitamin K for proper blood clotting and healthy bones. It can help us have a healthy immune system and steady energy levels. Foods with vitamin K are: whole grains, fish oil, green leafy veggies and soybean oil.
We can have a well-nourished body with all the necessary vitamins or minerals if we intake 5 servings of fruit and vegetables every day. In case you have deficiency of them, take a vitamin supplement that your doctor will prescribe you!