Complete Guide: Essential Vitamins For Women At Every Age

Women have specific nutrient needs that change throughout their lifespan. According to age and health status, every individual needs a nutritional diet. 

Women can benefit from a higher intake of some nutrients at specific stages of their life. Women should try to meet the daily intake of all vitamins, but there are occasions when you should try to get an extra dose. Here is the list of the most essential vitamins women should be getting every day. 

Vitamin A-

It's a fat-soluble nutrient that plays a major role in your body. It is essential for health and supports immune function, fetal development, and vision. It plays a major role in eye health and vision. Also, supports skin cell health, and male and female reproductive health. You will find Vitamin A  in: 

• Carrots 

• Guava

• Papaya 

• Peaches 

• Apricots 

• Cantaloupe 

• Kale 

• Pumpkins 

• Red peppers 

• Tomatoes 

• Spinach 

Vitamin C: 

Vit C aids in healing wounds and helps your body make red blood cells. It boosts levels of a brain chemical called norepinephrine, which makes you feel more alert and amps up your concentration. You can get Vitamin C from : 

• Kiwi

• Peppers

• Potatoes 

• Strawberries 

• Tomatoes 

• Grapefruit 

• Broccoli 

• Oranges

Vitamin E-

Also, known as tocopherol. It includes related compounds called tocotrienols, which your body requires to keep cells healthy. It helps in slowing the signs of aging too. If taken too much on regular basis, it may raise the risk of bleeding. You can get this nutrient in food like: 

• Cod-Liver oil

• Peanut butter

• Wheat germ 

• Corn-oil 

• Sunflower seeds

• Safflower oil

Vitamin B-

There are a few types of these nutrients and they're all good for your body. Vitamin B6, Vitamin B12, and Folic acid- are very important 

1. Vitamin B6- Also, known as pyridoxine. It helps to keep your brain working well and helps your body change food into energy called metabolism. You can get Vitamin B6 in food like: 

• Oatmeal 

• Poultry 

• Fish

• Potatoes 

• Bananas 

• Beans 

• Meats 

• Cereal

• Avocadoes

• Chickpeas

2. Vitamin B12- It is very important for metabolism and it helps your body make red blood cells. People with Vegans, anemia, vegetarians and older people should talk with their health care experts to make sure they get enough of this.  You can get Vitamin B12 in food like: 

• Eggs

• Fish

• Meat 

• Milk

• Cheese 

• Yogurt

3. Folic Acid (Folate)- It helps build a healthy brain and spinal cord. Also, makes the RNA and DNA - the building blocks of cells, and prevents the changes in DNA that lead to cancer. It is especially important for pregnant women as it helps in preventing birth defects like spina bifida.  You can get Folate  in food like: 

• Citrus fruits 

• Melons 

• Legumes 

• Chickpeas

• Kidney beans 

• Black beans 

• Eggs 

• Asparagus 

• Spinach and leafy greens 

• Strawberries

• Grains

Vitamin D-

It is called a vitamin but it works as a hormone. It helps to move calcium - important for keeping bones strong into your bloodstream. If your body doesn't have enough vitamin D, it may lead to conditions like osteoporosis, which puts you at a risk for fractures.  You can get Vitamin D  in food like: 

• Eggs

• Fish- Salmon, Sardines, mackerel 

Vitamin K - 

It plays an important role in keeping bones strong and helps blood clot for older people. The best source includes: 

• Soyabean Oil

• Broccoli 

• Fish Oil 

• Cooked spinach 

• Green leafy vegetables 

• Alfalfa