Vitamins for Women’s Health

Posted on

Because – because we do not have enough vitamins and minerals, we have overcome various diseases (especially for women). Vitamins for women’s health is very necessary, as all women eventually become mothers. Therefore, from the very young age a girl should pay special attention to their health.

So, what vitamins are important for women’s health ?

Allocate 8 most important vitamins: A , B6 , B9 , B12 , D , E , K , C

Learn more about each of them:

Vitamin A

Vitamin A improves the condition of hair, teeth, gums, skin. Also it is involved in bone growth is responsible for the sexual activity, improves vision and hormonal system. If you consume enough vitamin A, the lower your risk of cardiovascular disease and increase your immunity.

RDA (g):

Age 12-70 + pregnant breastfeeding
Norm 800 200 400

Best sources: beef liver and cod, egg yolk, carrots, broccoli, fish oil, peppers, milk.

Vitamin B6

Very important vitamin which is found in all cells and tissues. It promotes the absorption of protein and fat. If the body is not enough vitamin B6, the symptoms may appear as: insomnia, stress, weak immune system, loss of appetite, depression. Very often, doctors prescribe more drugs to pregnant women with vitamin B6.

RDA (mg):

Age 12-70 + pregnant breastfeeding
Norm 1.6 – 1.9 1.9 2

Best sources: whole grains, liver, kidneys, potatoes, vegetables, bananas, cabbage, beef.

Vitamin B9

For expectant mothers, vitamin B9 is particularly important. It is this vitamin participate in the development of the brain and nervous system of the fetus. Taking this vitamin, you reduce the risk of such a defect is anencephaly and spina bifida by 75%. It is important to take this vitamin is not only during pregnancy but also the time when planning a pregnancy.

RDA (g):

Age 12-70 + pregnant breastfeeding
Norm 200 200 300

Best sources: liver, beef, lamb, pork, chicken, egg yolk, milk, cheese, salmon, tuna, beans, green leafy vegetables, bananas.

Vitamin B12                                                                                  

Vitamin B12 is also a lot of importance, as is involved in the regulation of carbohydrate and fat metabolism in the body. Yet it prevents anemia, increases efficiency, improves memory and balance, supports the nervous system in good condition.

RDA (g):

Age 12-70 + pregnant breastfeeding
Norm 3 4 4

Best sources: liver, beef, pork, eggs, milk, cheese, kidney, seaweed, soy and soy products.

Vitamin D 

Vitamin D has the ability to be produced in the body alone. Vitamin D supports and maintains skin elasticity and firmness. This vitamin is necessary to pay attention to those women who have turned 40 since it promotes the absorption of calcium in the body.

RDA (g):

Age 12-70 + pregnant breastfeeding
Norm 5 5 10

Top Products: herring, salmon, mackerel, egg yolk, milk and dairy products, butter.

Vitamin E

Vitamin E – is the king of all the vitamins for women. Vitamin E – the strongest antioxidant, it prevents aging of cells and protects them from free radicals; It helps skin stay young, firm and elastic. Also, to some extent it prevents cardiovascular diseases and improve brain function.

RDA (ME):

Age 12-70 + pregnant breastfeeding
Norm 8 10 10

Best sources: vegetable oil, seeds and nuts, and eggs.

Vitamin K    

Vitamin K promotes normal blood circulation and is involved in blood clotting. As he safely affects the skin, teeth, bones, and kidneys.

 

RDA (g):

Age 12-70 + pregnant breastfeeding
Norm 50 – 65 65 65

Best sources: green tomatoes, rose hips, spinach, cabbage, oats, soybeans, rye, wheat.

Vitamin C    

Vitamin C is involved in various cellular functions in the body. It improves the immune system and the body’s resistance to various colds; It stimulates the metabolism.

 

RDA (mg):

Age 12-70 + pregnant breastfeeding
Norm 60 70 95

Best sources: rose, red bell pepper, black currant, sea buckthorn, kiwi, oranges, cabbage, strawberry, lemon.

Perhaps this is the most important and most essential vitamins!

 

Leave a Reply

Your email address will not be published. Required fields are marked *