Every Woman should definitely include these 5 vitamins in her diet!

Add supplements to your daily routine to fight with health problems

Each vitamin has its own specific functions and it performs as per its characteristic. Today’s world is health-conscious and prefers to follow a healthy diet plan. Males and females need different vitamins. Notably, deficiency of vitamins can contribute some serious health issues. It is essential to get vitamins from the foods you eat, and if you are unable to get those vitamins you can use some supplements instead of vitamins.

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A healthy diet plan is one that includes the right combination of vitamins:-

# Vitamin A

Vitamin A is also known as beta-carotene and it is essential for a healthy immune system by helping to fight off infections and also plays a vital role in maintaining good eye health. It contains antioxidant properties. Women of all ages need vitamin A as it aids in building and strength the bones, teeth, soft tissue, skin and mucous membranes. Vitamin A also reduces the risk of chronic illness and slows down the aging process and boosts the immune system.

Foods that are rich in vitamin A are:-

Carrots, guava, broccoli, kale, papaya, peaches, red peppers, cantaloupe, pumpkin, apricots, tomatoes, watermelon, spinach, eggs, liver, milk ,and fortified cereals

# Vitamin B2

Vitamin B2 is known as riboflavin, is essential for good health, normal growth and metabolism. It helps to boost energy and strengthen the immune system while reducing tingling and numbness, anxiety, stress and fatigue.
Deficiency of vitamin B2 can affect metabolism and influence the immune system and neural functions that can cause pale eyes and tongue, a sore throat, mouth ulcers, cracks on the lips, dry hair, wrinkles and itchy skin.

Foods rich in vitamin B2 are:-

Organ meats, cheese, milk, yogurt, leafy vegetables, yeast, eggs, cereals, whole grains, soybeans, almonds, nuts, and mushrooms

Vitamins and Supplements

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# Vitamin B7

Vitamin B7 also known as biotin, is required for cell growth and synthesis of fatty acids. This vitamin keeps the sweat glands, hair and skin healthy. It also promotes hair growth and helps treat brittle nails in your body. Also, vitamin B7 is required for bone growth and bone marrow and keeps cholesterol levels normal.

The best food choices to get vitamin B7 are:-

Fish, sweet potatoes, almonds, carrots, bananas, cantaloupe, yellow fruits, green leafy vegetables, lentils, brown rice, peppers, egg yolks, soybeans, oatmeal, milk, cheese, yogurt, and nuts

# Vitamin B9

Vitamin B9 is known as folic acid and it is essential for every woman. It helps to prevent heart disease, high blood pressure, Alzheimer’s, depression, cancer and memory loss. It also enhances brain health and cellular functioning and improves fertility and fetal development during pregnancy.

Foods rich in vitamin B9 are:-

Dark leafy green vegetables, orange juice, asparagus, melons, strawberries, fortified grains, legumes, beans, nutritional yeast, and eggs

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# Vitamin D

Vitamin D is a fat-soluble vitamin and it can also lower your risk of multiple sclerosis, rheumatoid arthritis, and certain forms of cancer. This vitamin can also help to reduce your PMS symptoms and protect your vision. It promotes the absorption of calcium, which plays a key role in keeping the bones strong.

It can also help in reducing PMS (pre-menstrual syndrome symptoms) and protect your eyesight. A deficiency of this vitamin may weaken your bones and contribute to osteoporosis.

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