The Best Vitamins for Women

cungkring.com: Why do we need vitamins?
Although many dietary guidelines are beneficial for men and women, women's bodies have different needs in terms of vitamins.

Vitamins are essential for your overall health. Encouraging the recommended daily amounts intakeTrusted Source (DRI) can be easy if you maintain a healthy and balanced diet. Most women can get all the essential vitamins they need by making smart food choices. However, some women may need vitamin supplements.

According to the Centers for Disease Control and PreventionTrusted Source (CDC), vitamins and trace elements are essential for normal cell function, growth and development. Since we can not produce all the nutrients we need, we need many of them food.

What are the most essential vitamins?
The following vitamins are imperative for the body to function properly:

Vitamin A, which is essential for healthy eyes, skin and bone tissue
vitamin B1 (thiamin), which helps the body fat metabolize and produce energy
vitamin B2 (riboflavin), which is an antioxidant and protects the cells of the body against free radicals
vitamin B3 (niacin), which may reduce the risk of cardiovascular diseases
Vitamin B5 (pantothenic acid), which is essential for the production of hormones, the immune system health, and energy production
vitamin B6 (pyridoxine), which allows to produce the myelin, a protective layer around the cells
Vitamin B7 (biotin), which is necessary for metabolism and healthy skin, hair, nails and cells
vitamin B9 (folic acid), which is necessary for the proper functioning of the nervous system
vitamin B12 (cobalamin), which is essential for the production of healthy red blood cells and nerve cells
Vitamin C, which is essential for growth and repair in the body tissues
Vitamin D, which helps calcium absorption and helps bone health and optimal immune function
Vitamin E protects against free radicals and can boost the immune system
vitamin K, which can help the blood to clot and prevent excessive bleeding, and keeps your heart healthy and your bones
choline, which is important for liver function, nerve function, and muscle movement

Many vitamins perform similar functions. For example, both vitamins A and C promotes healthy teeth and soft tissue. Most B vitamins help your metabolism function properly and helps the production of red blood cells.

More: Symptoms of vitamin B deficiency "

Some bodily functions need specific vitamins. For example, vitamin D is essential to help the body to absorb and maintain proper calcium levels. It is also essential for a healthy immune system to protect the body against disease. 

However, it is difficult to get your food. Fortunately, it is produced by the skin after sun exposure. Just go outside during the day twice a week for 10-15 minutes will do. Make sure you do not wear sunscreen during this period, because sunscreen blocks the production of vitamin D.

Another physical process you need a specific vitamin is blood clotting, which requires vitamin K. Fortunately, vitamin K deficiency is very rare. In fact, the bacteria in the gut produce about 75 percent of vitamin K your body needs. 

Research shows that healthy intestinal bacteria contribute to the absorption of vitamin K and other nutrients necessary for immune health. All you need to do to get the rest of the vitamin K you need, as well as other essential vitamins is to eat a variety of healthy foods.

Do I need supplements?
Unless instructed by a doctor, most people do not need vitamin intake. However, there are some exceptions.

Pregnant women
Pregnant and lactating women need more vitamin B6 and B12 and folic acid to prevent vitamin deficiencies that could affect fetal development. Folic acid can reduce the risk of certain birth defects, such as spina bifida, and can also prevent low birth weight. It is best to take the daily folic acid for at least one year before your planned pregnancy.

Learn more: The nutritional needs during pregnancy "

dietary restrictions
Vegetarians may need extra vitamin B12. You can also try adding foods such as bread, that are fortified with the vitamin.

If you follow a vegan diet and consume no dairy, eggs, fish, meat or you can be at risk of vitamin A deficiency Eating lots of fruits and dark colored vegetables can help prevent deficiency vitamin A. It is important to make sure you get enough zinc, as well.

Older women and those who avoid sunlight may need to take a vitamin D supplement Vitamin D can be harmful in large quantities, so be sure not to exceed the recommended daily amount unless otherwise stated by doctor. Talk to your doctor about your vitamin D levels in blood. Vitamin D helps the immune system fight diseases like cancer, cardiovascular disease, diabetes, arthritis and other autoimmune diseases.

The elderly may also be deficient in B vitamins, which play an important role in digestion and metabolism function.

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