How to Choose Vitamins for Women’s Health

Vitamins are essential for your overall health. While many recommendations are beneficial to both men and women, women’s bodies have different needs when it comes to vitamins. Vitamins targeted to women’s life stages enhance your health and well-being. If you are pregnant, you can also support the health of your unborn children with the right vitamins.

There are 15 vitamins that are imperative to proper body functioning.  They include:

  • vitamin A
  • vitamin B1 (thiamin)
  • vitamin B2 (riboflavin)
  • vitamin B3 (niacin)
  • vitamin B6
  • vitamin B12
  • vitamin C
  • vitamin D
  • vitamin E
  • vitamin K
  • biotin
  • pantothenic acid
  • folate
  • choline

Many vitamins perform similar functions. For example, both vitamins A and C promote healthy teeth and soft tissues. Many of the “B” vitamins help your metabolism function properly and help with red blood cell production.

Some body functions require specific vitamins. For example, vitamin D is essential to help the body to absorb and maintain the proper levels of calcium. However, it is difficult to get from your food. Luckily, it is produced by the skin after exposure to sunlight. Just going outside during the day twice a week for 10-15 minutes will do the trick. Be sure that this time is without sunscreen, since sunscreen blocks the production of vitamin D.

Another body process you need a specific vitamin for is  blood coagulation, which requires vitamin K. Thankfully, deficiency in vitamin K is very rare. That’s because the bacteria in the intestines produce about 75% of the Vitamin K your body needs.  All you need to do to get the rest of the vitamin K you need, along with the other essential vitamins, is eat a variety of healthy foods.

Women of all ages risk vitamin deficiencies if they don’t get adequate amounts of essential vitamins.

Tip
Purchase vitamin D combined with calcium for optimal benefits.

Where Can I Get Vitamins?

  • vitamin A: cantaloupe, apricots, egg yolk
  • vitamin B1 (thiamine): lean meats, nuts and seeds, whole grains
  • vitamin B2 (riboflavin): milk and other dairy products, green leafy vegetables
  • vitamin B3 (niacin): legumes, fish, poultry
  • vitamin B6: avocado, banana, nuts
  • vitamin B12: shellfish, eggs, milk
  • vitamin C: citrus fruits, strawberries, Brussels sprouts
  • vitamin D: fatty fish such as salmon, fortified milk and dairy products
  • vitamin E: mango, asparagus, vegetable oils
  • vitamin K: cauliflower, kale, beef
  • biotin: pork, nuts, chocolate
  • pantothenic acid: broccoli, sweet and white potatoes, mushrooms
  • folate: beets, lentils, peanut butter
  • choline: eggs, meats, fish


Warning
Consult a physician before taking vitamin supplements.

Remember, vitamins purchased with women’s needs in mind help create a life abundant in health, happiness, and vitality!


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