Millions of women are now starting to lead healthy lives, starting off with implementation of a healthy diet plan. A meal plan that is considered healthy is one which involves the consumption of vitamins and minerals.
Regardless of weight, age, race, and economic status, all women need to consume items that feature long list of vitamins and minerals. Healthy nutrition contributes not only to healthy weight loss and wellness, but it is also key in keeping most health issues at bay.
Vitamins are organic compounds that facilitate the healthy functioning of the entire body. Vitamins perform different functions, but all of them work harmoniously with each other to keep the body functioning at its peak. Deficiency in the intake of some vitamins may potentially lead to serious health conditions. It is then important for women to get the vitamins they need from natural, nutritious food items on a daily basis. Vitamin supplementation is also essential if and when nutrients from food is inadequate or diet restrictions must be put into place.
- Vitamin A
Uses and Benefits:
- Women need Vitamin A as it plays numerous functions.
- Integral in strengthening the bones, soft tissues, skin, mucous membrane, and teeth.
- Due to its antioxidant properties, vitamin A also helps in preventing chronic illness, enhancing vision, slowing down the aging process, and boosting immune system function.
Vitamin A-rich food items
- carrots
- pumpkin
- tomatoes
- broccoli
- papaya
- kale
- eggs
- liver
- milk
- cereals
- Vitamin B2
Uses and Benefits:
- essential for normal growth and development
- promotes health metabolism
- boost energy levels
- improved immune system function
- reduce feelings of anxiety, stress, and fatigue
Vitamin B2-rich food items:
- green leafy vegetables
- yeast
- whole grains
- soy beans
- mushrooms
- nuts
- Vitamin B6
Uses and Benefits:
- proper immune system functioning
- facilitate the production of hormones and neurotransmitters that alleviate symptoms of depression, memory loss, and heart disease
- normalize blood sugar levels
- expectant mothers need Vitamin B6 to prevent morning sickness
Vitamin B6-ruch food items:
- fish
- sweet potatoes
- bananas
- yellow fruits
- cantaloupe
- cheese
- yogurt
- lentils
- Vitamin B12
Uses and Benefits:
- responsible for healthy gastrointestinal function and improved metabolism
- normal cell division and protein synthesis
- healthy amounts of Vitamin B12 prevents anemia, memory loss, and heart disease
- responsible for optimal nerve and brain functioning
Vitamin B12-rich foods:
- cheese
- eggs
- milks
- fortified cereals
- Vitamin B9
Uses and Benefits:
- vital to prevent the occurrence of heart disease and hypertension
- assists in the prevention of depression, Alzheimer’s, cancer, and memory loss
- improves fertility in women and promotes healthy fetal development
Vitamin B9-rich foods:
- dark leafy greens
- orange juice
- asparagus
- melons
- strawberries
- legumes
- nutritional yeast
- eggs
- Vitamin C
Uses and Benefits:
- important in proper tissue growth
- reduces risk of certain types of cancer
- prevents tissue damage
- plays a key role in red blood cell formation
Vitamin C-rich foods:
- broccoli
- peppers
- potaties
- strawberries
- sprouts
- tomatoes
- Vitamin D
Uses and Benefits:
- helps in absorption of calcium, thus keeping the bones strong and healthy
- reduces the risk of multiple sclerosis, rheumatoid arthritis, and certain types of cancer
- alleviates the symptoms of PMS in women
Vitamin D-rich food items:
- liver
- eggs
- fortified milk
- Vitamin E
Uses and Benefits:
- boasts anti-aging properties that get rid of free radicals, thus slowing down the process of skin aging
- prevents the development of cataracts, memory loss, heart disease, and cancer
Vitamin E-rich food items:
- hazelnuts
- almonds
- margarin
- corn oil
- cod liver oil
- sunflower seeds
- safflower oil
- peanut butter
- Vitamin K
Uses and Benefits:
- key role in maintaining strong bones
- facilitates normal blood clotting
- reduces the risk of heart disease
Vitamin K-rich food items:
- whole grains
- green leafy veggies
- fish oil
- soybeans
