Dear All Superwomen, Are You Taking Your Vitamins Right?


Women have a very different body type than men. Therefore, women’s healthcare needs different attention and careful monitoring of their nutrition and diet. The Centers for Disease Control and Prevention (CDC) recommends adding vitamin and mineral supplements to your diet regularly. This is essential for the growth and development as well as normal cell functions. 

Check if you are taking these essential vitamin supplements:

  • Vitamin A: It is essential for healthy skin, bones, and good vision. It is commonly found in cantaloupe, carrots, and apricots. About 5000 IU is recommended daily. 
  • Vitamin B1: It is also known as Thiamin. It helps in fat metabolism and energy production. It is found in seeds, nuts, lean meats, and whole grains. Experts recommend approximately 1.5 milligrams of Vitamin B1 in your daily dose..
  • Vitamin B2: Riboflavin is the other name of Vitamin B2 and is found in green leafy vegetables, milk, and dairy. It is an antioxidant and prevents free radicals formation. Experts recommend adding 1.7 milligrams of this nutrient to your daily diet.  
  • Vitamin B3: It is also known as Niacin and reduces the risk of heart diseases. It should be consumed in a dose of 20 mg per day and is found in fish, legumes, and poultry.
  • Vitamin B5: It is also known as Pantothenic Acid. It is responsible for the production of hormones, immunity, and the release of energy. It can be found in sweet potatoes, mushrooms, white potatoes, broccoli. You must consume 10 mg of Vitamin B5 per day.
  • Vitamin B6: B6 is also known as Pyridoxine. You must consume about 2 mg per day by eating foods like bananas, avocado, and nuts. 
  • Vitamin B7: Its other name is biotin. It is found in nuts and pork, sometimes in chocolate. It plays a vital role in the metabolism for maintaining healthy cells of the skin, hair, and nails. You need only 300 micrograms of this vitamin per day. 
  • Vitamin B9: Otherwise known as Folate, is necessary for the smooth functioning of our nervous system, in general. It would be best to eat peanut butter, beet, and lentils to get a daily recommended 400 micrograms dose. 
  • Vitamin B12: It is also known as Cobalamin. It is needed for the production of healthy neurons and RBCs. Milk, shellfish, and eggs can regularly provide you with six micrograms of the daily recommendation. 
  • Vitamin C: It is a much needed vitamin for smooth running of the metabolism and the growth and repair of body tissues. You can achieve 60 mg of daily recommendations by eating citrus fruits like lemon, strawberries, and oranges. Also, Brussels sprouts have vitamin C too. 
  • Vitamin D: It is responsible for the health of your bones. It helps in the absorption of calcium into our bloodstream also for useful immune function. Sun exposure aids in its formation. You can consume dairy products, fatty fish like salmon to achieve daily recommendations of 400 IU. 
  • Vitamin E: It helps in immune system boosting. Eat asparagus, vegetable oils like olive oil, and mangoes to compensate for a 30 IU daily need. 
  • Vitamin K: It helps primarily in blood clot formation, which prevents excessive bleeding on the injury. It is an essential vitamin to be consumed 80 milligrams per day from beef, cauliflower, and kale. It also helps in maintaining the strength of our bones and to maintain a healthy heart. 
  • Choline: It is essential for the smooth function of the liver, nervous system, and muscle movements. Eat eggs, meat, and fish for this nutrient to compensate for daily recommendation of 400 milligrams. 

If you are pregnant, you would need more than the daily recommended dose of vitamins, particularly vitamin B6, B12, and folic acid, to prevent developmental defects of the baby. It is essential to adequate folic acid in the diet during pregnancy. Deficiency can cause congenital disabilities such as spina bifida and low birth weight. It is recommended that one should take folic acid supplements for a year before planning a pregnancy. 

Also, if you are a strict vegetarian, you need vitamin B12 and zinc supplements. Eat bread fortified with vitamins. If you are a vegan and do not consume meat or even dairy, you might develop vitamin A deficiency. To compensate for this, eat plenty of dark greens and fruits. 

If you are a night person and avoid daylight or an old individual without access to sunlight due to locomotion concerns, you need vitamin D supplements. It boosts your immune system and helps in fighting cancer, diabetes, heart diseases, autoimmune diseases, and arthritis. Commonly seen deficiency in older individuals is vitamin B, which helps in metabolic activities and digestion. 

Vitamin A, D, E, and K are fat-soluble vitamins, but their excess intake can be harmful. Take advice from your doctor before starting or increasing the dose of any vitamin.

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