While men and women are inherently the same, there are slight anatomical and physiological differences. It is premised on these differences that even the nutritional requirements slightly differ. However, the necessary nutritional advice still holds, eat a healthy balanced diet. Here are some of the vital vitamins for women in 2019.
Vitamin A
You have heard it before, for good eyesight, ensure you eat your carrots and finish your veggies. That most people fear veggies is an open secret, however, if you want to stay healthy this year, consider substituting your sweet tooth or junk for some garden produce. Other unknown functions of this readily available vitamin are; it boosts your immune system, eyesight, skin and recently liked to cancer-prevention. Other sources of this vitamin are carrots, spinach, fish, tomatoes, sweet potatoes, cereals, etc
Vitamins B(6 and 12)
This vitamin can be classified into two B6 and B12.Each with its distinct function and availability. The medical consensus is they all aid in energy production in the body, i.e. they convert food into energy. In addition to this, the autonomic nervous system is a beneficiary of proper amounts of these vitamins, not to mention, muscle tone, alertness, skin tone, and eyes.
It’s a no brainer that lack of these vitamins results; to low energy levels, fatigue, linked to depression, tingling sensations, eczema congenital disabilities and respiratory complications. Some of the sources of this vitamin include poultry products, meat, legumes, and green veggies.
Vitamin C
There is an unproven notion that vitamin C fends off cold (propagated by pop culture that it boosts immunity but not fighting cold) that notwithstanding, lack of this vitamin can earn you the dreaded trip to the dentist. In addition, Linked to dental complications like gingivitis, this vitamin is responsible for bodily repairs. Removal of harmful free radicals. This is specifically crucial for women, especially during their menses, where they lose lots of blood.
Gum diseases, inflammation, and dry skin (scaly at times), slow wound healing linked to a deficiency in this vitamin. Vitamin C is linked to stress reduction, boost collagen and skin.
Sources of vitamin C include the usual culprits, citrus fruits, green vegetables, broccoli, red pepper, and most fruits.
Vitamin D
This vitamin is synonymous with strong bones. Its additional functions often overlooked. Osteoporosis and osteomalacia are some of the tell-tale signs of lack of it in individuals, especially young children. Lack of it linked to various types of diabetes in individuals. However, findings also point to its propensity to fight colorectal cancer. Some of the ready sources of vitamin D include the most prominent and affordable, exposure to sunlight, fish, liver, etc.
Folic acid
This is classified under vitamin B.Its repertoire for fighting anemia often precedes its brain and cell formation function. Folic acid is linked to 50% of birth defects. Pregnant women should, therefore, endeavor to take foliate for the welfare of the baby and proper development of the fetus. Foliate is obtained from synthetic foliate, avocado, beans, green vegetables and rice.
There you have the list ladies, depending on whether you are pregnant, lactating, over 19 or not, you need to keep tabs on your daily vitamin intake. Specific groups of women in specific conditions need to supplement their vitamins, albeit with doctors’ advice.