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 We all know that vitamins are essential for the development of the body and keep it healthy. If we do not receive any vitamins, the body will not function properly, increase susceptibility to diseases weaken the immune system, and as a result, we can get irreversible consequences in the form of chronic disease, premature aging and other. A woman's body in particular need of proper care and nutrition.
After motherhood requires the utmost attention to women's health. And vitamins are, as mentioned above, plays a significant role. Do you know what kind of vitamins are required each of us? Here's our list of the eight most essential:
1. Vitamin A.
Beta-carotene, which is converted into vitamin A, helps maintain the health of bones and soft tissues. It also maintains the health of the skin, teeth and eyes. Vitamin A strengthens the immune system and protect eyesight. Vitamin A-rich foods: milk, egg yolk, leafy vegetables, carrots, watermelon, cantaloupe, orange and guava.
2. Vitamin B6
. This vitamin is also known as pyridoxine. Vitamin B6 plays an important role in strengthening the immune system. It also helps regulate hormones. Vitamin B6 is used for metabolism and brain function. Here are some foods that are rich in vitamin B6: Meat, poultry, meat, oats, cereals, and fruits such as avocados and bananas.
3. Vitamin B9
. Vitamin B9 is better known as folic acid. Folic acid is used in the development of the central nervous system. In addition, a key nutrient in our DNA and RNA. Folic acid is especially important for women, because it promotes the birth of healthy children. And this is important not only during pregnancy but also during the planning and conception. Folic acid deficiency can lead to birth defects and changes in the DNA (including those that increase the risk of cancer). Folic acid can be found in foods: green leafy vegetables, citrus fruits, beans, eggs and liver.
4. Vitamin B12
. It plays an important role in maintaining the proper functioning of the memory and the nervous system. This is important for proper cell division, protein synthesis and metabolism. Vitamin B12 can be found in abundance in dairy products, eggs, fish and meat.
5. Vitamin C
. Vitamin C is well known for its ability to increase the capabilities of our immune system. Vitamin C is also activated in a variety of cellular functions. It helps in the production of red blood cells and helps in any recovery processes in the body. This vitamin helps to maintain the concentration level by raising the level of adrenaline in the brain. Vitamin C is found in various fruits, such as grapefruit, kiwi fruit, oranges, berries (strawberries, currants). They are also abundant in some vegetables, for example, potatoes, broccoli.
6. Vitamin D
. Many people know that with age, a common problem - the loss of bone density and as a consequence - osteoporosis. Vitamin D prevents this by aiding in the formation of bones and teeth. For young women who experience severe symptoms of PMS, vitamin D is also shown as greatly facilitates these symptoms. Vitamin D can also prevent colon cancer, rheumatism, arthritis. Good sources of this vitamin are milk, eggs, fish, and exposure to the sun.
7. Vitamin E
. Vitamin E is an important antioxidant, is very useful for women since its presence helps in the growth of hair and skin, tissue repair. Therefore, it is able to slow down the aging process. Vitamin E also provides us with healthy nails, hair and skin. And, moreover, it protects the eye and liver. Vitamin E can be found in most fruit and vegetables.
8. Vitamin K
. In fact, it is potassium. Vitamin K helps good circulation, and is also required for blood clotting. Vitamin K is needed for bone strength. Besides, it is able to prevent many heart disease. You can get this essential vitamin from green leafy vegetables, soybean oil, fish oil.
If you are in doubt about whether you need the vitamins listed, and you want to know in what quantities they are needed for you, consult your doctor. Doses for all individual and depends on lifestyle, age, other individual indicators.
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