Need essential vitamins for women at every age – Health care

Need essential vitamins for women at every age – Health care

well-woman | center for women’s health | physicians for women

Women's Health
Women’s Health

 

Women’s Vitamins Need

The message you may have heard before: Keep healthy with the right combination of vitamins. But what are you, you wonder, and should I take pills or get nutrition from the food I eat?

The best thing you can do is keep a balanced diet. But supplements can be a great way to fill in the gaps as they occur.

Antioxidants

This group includes vitamin A – retinol, beta carotene, and carotenoids -, vitamin C, and vitamin E. It seems to play a role in protecting your body’s free radicals, called free radicals, that can break down cells.

Antioxidants can reduce the risk of certain health problems and slow aging. Some researchers also think that they help to strengthen the immune system, your immune system.

Antioxidants include:

Beta-carotene.

It converts your body into vitamin A, a nutrient that helps the eyes, the soft tissues, and the skin. You will find it in apricots, cantaloupe, carrots, guavas, kale, papaya, peaches, pumpkins, red peppers, spinach, and tomatoes.

Vitamin C.

You may also hear it called ascorbic acid. It helps to heal ulcers and helps your body make red blood cells. It also raises the levels of a brain chemical called norepinephrine, which makes you feel alert and increases your concentration.

Studies show that when you are under a lot of pressure, or as you grow older, your ascorbic acid levels drop. You can find vitamin C in broccoli, grapefruit, kiwi, oranges, peppers, potatoes, strawberries, and tomatoes.

Vitamin E.

Also known as tocopherol and includes related compounds called tocotrienols. Your body needs to keep cells healthy. It may delay the signs of aging, too. But you increase the risk of bleeding if you take too much every day. You can find this nutrient in foods such as corn oil, liver oil, nuts, peanut butter, safflower oil, sunflower seeds, and wheat germ.

Vitamins B

There are several types of these nutrients, and they are all good for your body. But three of the – vitamins B6, B12, and folic acid – are very important.

Vitamin B6

Vitamin B6 is also known as pyridoxine. You need it to keep your brain functioning and to help your body convert food into energy, called metabolism. It can be dangerous if you get too much at once, so your best bet is to eat foods that contain this nutrient. Try fish, potatoes, peas, avocados, bananas, beans, cereals, meat, oatmeal, and poultry.

Vitamin B12

Vitamin B12 is also important for metabolism, and it helps your body make red blood cells. You can find it in cheese, eggs, fish, meat, milk, and yogurt. Older people, people with anemia, vegetarians, and vegetarians should work with doctors to make sure they are getting enough.

Folate (folic acid).

It helps build a healthy brain and spine. It also synthesizes DNA and RNA, the building blocks of cells, and inhibits DNA mutations that can lead to cancer. Adults and children need it to build normal red blood cells and prevent anemia. But it is especially important for pregnant women because it helps prevent birth defects such as spina bifida.

High-folate foods include spinach and leafy vegetables, asparagus, citrus fruits, watermelons, strawberries, fortified cereals, grains, chicks, black beans, kidney beans, eggs, and liver.

Vitamin D

It may be called a vitamin, but it acts as a hormone. It helps to transport calcium and phosphorus – minerals that are essential for maintaining strong bones – into your bloodstream. If your body does not have enough vitamin D, it will absorb calcium and phosphorus from your bones. Over time, this makes them thinner and leads to conditions such as osteoporosis, which puts you at risk for fractures.

You can get vitamin D if you eat eggs and fish, especially salmon, mackerel, and sardines. Many middle-aged and older people, may need to find what they need in a “fortified”, nutritious diet, or ingredients.

Vitamin K

It plays an important role in maintaining strong bones and in helping blood circulation in adults. The best food sources include green leafy vegetables, soybean oil, broccoli, alfalfa, cooked spinach, and fish oil.

Food vs. Appendices: Which Is Better?

Many nutritionists say that it is better to get essential vitamins from food than to rely on supplements. But talk to your doctor to see what is right for you. Follow their instructions so that you do not take more than you should.

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