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taking care of yourself as a woman includes engaging in a healthy lifestyle that consists of eating right, dropping nasty habits like smoking and excessive drinking and doing regular exercise.
There are however 10 vitamins that you should always ensure you consume either in your meals or as a dietary supplement in order to be healthy always.
These vitamins are as follows
1. Vitamin A
- This vitamin is abundant in the following foods papaya, guava, pumpkin, peaches, apricots, broccoli, carrots, watermelon, fortified cereals, red peppers, tomatoes, milk, kale, eggs, liver, and cantaloupe.
- It is a powerful antioxidant and helps to fight off free radicals that cause premature aging and cancer. Vitamin A also helps to strengthen your teeth, bones, soft tissue and skin. It improves your eyesight and boosts your immune system.
2. Vitamin B2
Also referred to as riboflavin it is obtained from the following foods; cereals, soybeans, milk, leafy vegetables, mushrooms, whole grains, almonds, cheese, eggs, yeast, nuts, organic meats, and yogurt. This vitamin is useful in the treatment of the following conditions and health issues;
Vitamin B2 helps in boosting metabolism, the immune system, and neural functions. A lack of vitamin B2 can also lead to dry hair, mouth ulcers, sore throat and pale eyes.
3. Vitamin B6
- This vitamin can be obtained from the following foods seeds, nuts, dried fruits, beans, fish, meats, avocados, bananas, oatmeal and fortified cereals. This vitamin is often referred to as pyridoxine and it helps boost your immune system. It will also help to regulate your blood sugar levels as well.
4. Vitamin B7
- This vitamin is also referred to as biotin and can be obtained from the following foods oatmeal, soybeans, green leafy vegetables, cheese, egg yolks, fish, nuts, bananas, sweet potatoes, almonds, brown rice, peppers, yogurt, milk, and lentils.
- This vitamin is vital for the cell growth and it boosts hair and nail growth and strength.
- It also promotes bone growth and regulates cholesterol levels in the body. A lack of this vitamin can lead to depression, lethargy, brittle nails and hair, abnormal heart function and anemia.
5. Vitamin B9
This vitamin is also known as folic acid. It helps to regulate your blood pressure and it is known to be useful in the treatment of the following ailments and conditions;
- Heart disease
- Memory loss
Folic acid also helps to boost brain function and it promotes fertility as well as fetal development in pregnant women and it prevents neural tube defects in newborn babies such as spina bifida. You can get this vitamin from eggs, legumes, orange juice, asparagus, dark leafy green vegetables, nutritional yeast, melons, nutritional yeast, fortified grains, and strawberries.
6. Vitamin B12
- This vitamin is readily obtainable in fish, cheese, eggs, milk, and yogurt. A lack of the vitamin causes depression, inflammation of the tongue and mouth, irritability and confusion. It helps in boosting metabolism, adequate cell division, and protein synthesis.
7. Vitamin C
- You can derive this vitamin from fruits and vegetables such as oranges, lemon, strawberries, kiwi, sprouts, tomatoes, peppers, and broccoli. This vitamin helps to boost your immune system and also aids healing of wounds and cuts.
8. Vitamin D
This vitamin will help with calcium absorption in the body, calcium is important for strong bones and teeth. It also helps fight inflammation of the joints and conditions such as gout, sclerosis, rheumatism, and arthritis. Vitamin D will also help to provide relief from premenstrual syndrome and it improves vision.
You can get vitamin D from the following foods:
- Fatty fish
- Fortified milk
Vitamin D can also be derived from sunlight, just expose yourself to 15 minutes of sunlight in the morning and you will get your daily vitamin D requirement.
9. Vitamin E
- You can obtain this vitamin from foods like spinach, almonds, peanut butter, margarine, wheat germ, corn oil, cod liver oil, sunflower seeds and hazelnuts.
- Vitamin E is found in a lot of skincare products because it has very potent anti-aging properties. It can also help prevent cataracts, memory loss, even heart disease and cancer.
10. Vitamin K
- This vitamin is readily available in these foods green leafy vegetables, fish oil, soybean oil and whole-grain food products. Vitamin K will help reduce your risk of cardiovascular problems, it will strengthen your bones and boost your immune system.