Best Vitamins for Women

There are innumerable advantages of a physically fit body. It is imperative to have a good health in order to enjoy life to its fullest. Every individual needs to strike a good balance between routine exercise and the daily food intake as this is the only known secret to be in a fine fettle. Personal well-being is important for every individual regardless of their age or gender. As far as women are concerned, they need to include certain vitamins in their daily routine to help them fulfill their responsibilities of child bearing and looking after the family. In addition, certain vitamins also promote physical beauty which all women around the world seek.

Best Vitamins For Women

Here is a detailed list of the best vitamins for women along with their benefits and sources. Read on and find out what exactly a woman’s body needs to function at its best.

Best Vitamins for Women For Maintaining Health and Strength

Although all vitamins and minerals play a significant role in maintaining an individual’s well-being, the vitamins listed below are particularly important for the health of women.

  • Vitamin D (Cholecalciferol) - Essential for bone health
  • Vitamin C (Ascorbic acid) - Important for bones, nails and skin
  • Vitamin A (Beta Carotene) - Strengthening of bones and mucous membranes
  • Vitamin E- (Tocopherol) – Slows down the aging processes
  • B Complex Vitamins (B6-B12) – Multiple benefits

Following is the detailed analysis of these vitamins and their significance for women’s health.

Vitamin D

Benefits of Vitamin D

The most common issue for ageing women is osteoporosis. In most countries, every 9 out of 10 women are facing this condition which is marked by weakening of bones as they lose calcium. The bones become more prone to fractures in this state. Vitamin D aids in preventing osteoporosis by helping in calcium absorption which strengthensthe bones. It is also said to reduce the risk of colon cancer, multiple sclerosis and rheumatoid arthritis. Another major advantage of the vitamin is that it not only controls but completely curbs PMS symptoms in mature women.

Sources of Vitamin D

The best source of obtaining vitamin D is the sun. However, there are also food sources which include the following.

  • Milk
  • Soy milk
  • Fruit Juices
  • Salmon
  • Sardines
  • Cereals (fortified)
  • Egg yolks
  • Fortified Milk

Diseases Caused by the Deficiency of Vitamin D

The deficiency of this vitamin, especially in women, can lead to soft bones. The disease is known as rickets. In this condition, the bone tissue is unable to mineralize and leads to issues related to bones and tissues. The deficiency can further lead to skeletal deformities. In addition, vitamin D deficiency is also a significant reason behind osteoporosis.

Vitamin C

Benefits of Vitamin C

The benefits associated with this vitamin are many. The most important one is that it helps the body to heal wounds really quickly since it plays an important role in the formation of connective tissue. It also maintains cells membranes and epithelium. Another important benefit of vitamin C is that it helps in increasing the alertness of the brain by boosting the chemical level of noradrenaline which is a neuro-transmitter. In addition, as an antioxidant, vitamin C slows down the aging process.

Sources of Vitamin C

Vitamins C can be found in abundance in the following substance.

  • Oranges
  • Kiwi
  • Fresh Fruit Juices
  • Broccoli
  • Grapefruit
  • Red Pepper
  • Lemons
  • Tomatoes
  • Strawberry
  • Pineapple

Diseases Caused by the Deficiency of Vitamin C

The major disease associated with the deficiency of vitamin C is scurvy. In this disease, inflammation of gums occurs which is accompanied by bleeding. As the condition progresses without treatment, the loss of teeth may also occur. On the other hand, a deficiency of vitamin C may also cause other medical problems, such as pre-mature ageing, a weakened immunity and skin related conditions.

Vitamin E

Benefits of Vitamin E

The vitamin offers many advantages to women which are discussed below.

  • As an antioxidant, it slows down ageing.
  • The vitamin is extremely beneficial for the skin and keeps it hydrated. In addition, it prevents fine lines and dark spots which are signs of ageing.
  • Vitamin E strengths the uterus and helps in preventing miscarriage.

Sources of Vitamin E

The best food sources of vitamin E include the following.

  • Corn oil
  • Cod-liver oil
  • Margarine
  • Wheat Germ
  • Olives
  • Almonds
  • Hazelnuts
  • Pineapple

Diseases Caused by the Deficiency of Vitamin E

Deficiency of vitamin E often leads to the following medical issues.

  • Intestinal disorders including malabsorption
  • Cystic fibrosis
  • Cholestatic liver disease
  • Short bowel syndrome
  • Abetalipoproteinemia
  • Isolated vitamin E syndrome

Vitamin A

Benefits of Vitamin A

Vitamin A is essential for the following:

  • Strengthening of bones
  • preserving soft tissue
  • maintaining mucous membranes
  • maintaining a healthy vision by promoting the health of the eyes

Sources of Vitamin A

Vitamin A rich sources include the following.

  • Carrots
  • Guava
  • Pumpkin
  • Spinach
  • Sweet Potato
  • Pineapple
  • Cod Liver Oil

Diseases Caused by the Deficiency of Vitamin A

Vitamin A is essential for good vision. Its deficiency can result in the following diseases.

  • Nyctalopia,also known as night blindness.
  • Xeropthalmia
  • Keratomalacia
  • Beriberi
  • Celiac diseases
  • Cystic fibrosis
  • Cirrhosis
  • Edema

One of the most serious consequences of its deficiency is impaired wound healing. It also causes debility and exhaustion.

Vitamin B Complex

Benefits of B Vitamins—B6-B12

Vitamin B is of great importance for upholding good health. It is essential for brain and also helps in the formation of red blood cells. The B vitamins also help build DNA. Vitamin B6 provides important aid to the metabolic system while B12 is essential for keeping the hemoglobin at the desired level, keeping the body fit and active.

Sources of Vitamin B

Many fruits and vegetables can provide our body with these vitamins. Following are the main sources.

  • Fish
  • Red Meat
  • Avocado
  • Eggs
  • Yogurt
  • Cheese
  • Bananas
  • Chickpeas
  • Milk
  • Oatmeal

Diseases Caused by the Deficiency of Vitamin B

A deficiency of any of the vitamins which form the B complex can lead to the following medical problems.

  • Depression
  • Dementia
  • Inflammation of tongue and mouth
  • Gastrointestinal problems
  • Fatigue

Women need to maintain a good health in order to actively participate in all spheres of life. Whether as a stay-home mother or a working lady, a woman needs to keep herself strong through a proper intake of the above mentioned vitamins along with other essential nutrients.

About the Author

Posted by: M. Isaac / Senior writer

A graduate in biological sciences and a PhD scholar (NCBA&E University, Lahore), M. Isaac combines his vast experience with a keen and critical eye to create practical and inherently engaging content on the human body. His background as a researcher and instructor at a secondary school enables him to best understand the needs of the beginner level learners and the amateur readers and educate them about how their body works, and how they can adopt a healthier lifestyle.

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