Vitamins and Minerals are essentials for one’s health, however including these in your diet in required quantity is a tough task. Achieving nutritional needs is important for all, and especially for Women!

Women or say Superwomen, pay more attention to their family’s nutritional requirements and ignore their own. However, we often forget that women are built differently and have special health care needs.

Women’s nutritional needs change throughout life, and it’s not always easy to get all the nutrients you need. Here are some essential vitamins and minerals that women must include in their daily diet!

Vitamin A- It is found in all yellow-green vegetables like mangoes, papayas, spinach, apricots, carrots as well as egg yolk, milk. This vitamin is required for healthy teeth and soft tissues. It is one of the essential vitamins necessary for healthy and glowing skin. Ladies, take note.

Vitamin B12- Women are more prone to anemia than men. Pernicious anemia occurs when the body is unable to absorb this vitamin. Vitamin B12 also helps the body in keeping nerves healthy and in DNA synthesis. Vitamin B12 is found in eggs and milk as well as in sprouts.

Vitamin C- It is found in citrus fruits like oranges, lemon, sweet lime, Amla, and Brussels sprouts. It helps the body make collagen, which is essential for the skin, cartilage, tendons, ligaments, and blood vessels. It helps in healing wounds and repairing teeth and bones. Vitamin C is vital for optimal iron absorption too without which Anemia can occur.

Vitamin D: Bone health is often compromised in women. Reduction in bone density in women is seen starting 30 years of age.  Post menopause, women lose the hormone estrogen that robs the bones of calcium.

Vitamin D should be adequate, to ensure stronger bones, and so that a robust quantity of calcium is absorbed from the diet for the bones. Vitamin D is found in dairy products in small amounts, but mostly, our skin produces it from the sun. It is essential for our body, as it helps to absorb calcium. Soak in some early morning sun for 30 minutes to get your daily dose of vitamin D.

Vitamin K: It is found in cauliflower and Kale. This vitamin is essential for blood coagulation. Our intestines produce around 75% of vitamin K required by our body. Therefore, adding these foods to your menu can fulfil your requirements abundantly.

In women, this vitamin plays an essential role during pregnancy and childbirth and is responsible for the neural development of the fetus. Eating healthy is the first step in staying healthy. Try to cut down on the junk food and add fresh fruits, vegetables, and nuts to your diet.

Stay Informed! Stay Healthy! Stay Happy! 

Thank You! 

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Disclaimer: The information included at this site is for educational purposes only and is not intended to be a substitute for medical treatment by a health care professional. Readers are advised do consult your physician to determine the suitability of the information with the reader’s situation! 

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