Here's a rundown of the 6 most essential vitamins for women, along with their key benefits and dietary sources:
This "sunshine vitamin" helps regulate calcium absorption, crucial for strong bones and teeth. It also bolsters immunity and mood. Sources: fatty fish, egg yolks, fortified milk, sunlight exposure
1. Vitamin D
This powerhouse vitamin keeps your nervous system and red blood cells functioning optimally. It also aids in energy production and cognitive health. Sources: animal products like meat, eggs, and dairy; fortified plant-based alternatives like nutritional yeast.
2. Vitamin B12
This vital mineral carries oxygen throughout your body, preventing fatigue and anemia. It's especially important for women during menstruation and pregnancy. Sources: red meat, poultry, beans, lentils, fortified cereals.
3. Iron
This B vitamin plays a critical role in fetal development, making it essential for women of childbearing age. It also helps prevent certain birth defects and promotes overall cell health. Sources: green vegetables, fortified grains, beans, nuts
4. Folic Acid
This antioxidant superhero strengthens your immune system, protects against cell damage, and promotes collagen production for healthy skin and joints. Sources: citrus fruits, berries, bell peppers, broccoli.
5. Vitamin C
This antioxidant vitamin shields cells from free radical damage, potentially reducing the risk of chronic diseases like heart disease and cancer. Sources: nuts, seeds, vegetable oils, leafy green vegetables