5 Vitamins Necessary For Women

Vitamins and minerals are essential for healthy body growth. If you want to look youthful, healthy, and have glowing skin and an efficiently working body, only slathering anti-aging creams and moisturizers is not a solution.

You need protection in the inside too.

A healthy balanced diet can help get a daily recommended intake of vitamins.(1) For some, making smart food choices would be enough to get the essential vitamins, while a few would need to depend on the supplements for it. Vitamins and other micronutrients in the body are essential for the normal cell function, growth, and development.

There are a few essential vitamins that every female should think about including in the diet.

5 Vitamins Necessary For Women

  1. Calcium

    Calcium is an essential mineral and is present in high amounts in dairy products.

    Most of the calcium present in the body is found in the bones and teeth. Females are way more susceptible to osteoporosis (a condition that leads to weakening of bones and increases the risk of fractures) than men. Therefore, it becomes essential for lifelong bone health.(2)

    Apart from bone health, calcium also plays a role in heart and muscle action, blood clotting, and normal cell function.

    Calcium is essential for women at any age:

    • Teenagers or young women need calcium as 90% of adult bone mass is achieved by the age of 18.
    • Women above 30 need an adequate calcium intake as at this age there is a beginning of the loss of bone mass and strength.
    • Menopausal or postmenopausal females should have a good calcium intake as bone loss tends to accelerate due to less estrogen production.
  2. Folate or the B Vitamin

    Folate is a water-soluble B vitamin and is found in rich amounts in leafy greens such as spinach, asparagus, and fruits.

    Folate is essential or the DNA formation without which the cells would not function properly. It is also required for the formation of new cells and tissue of skin and hair.

    Folate is essential in the early pregnancy period to prevent the neural tube abnormalities such as spina bifida.

    It is also essential for supporting normal levels of homocysteine in the blood, a controversial heart risk factor.

    Research shows that B vitamins lower the risk of many conditions that impact females at old age. About 30% of older people do not get vitamin B12 because they cannot absorb it properly.(3)

  3. Vitamin D

    Vitamin D is naturally made by the body when we are exposed to sunlight. It is also present in many fortified foods.

    Vitamin D plays a role in performing the following functions in the body:

    • Helps the body absorb calcium from the food and supplements
    • Maintains healthy bones
    • It is essential for the prevention of certain diseases including osteoporosis

    Females who do not take dairy products, or those who do not have direct exposure to sunlight, women over the age of 50 years, and pregnant and breastfeeding females need to look after their vitamin D intake.

  4. Lutein

    Lutein is a fat-soluble nutrient and is found in green leafy vegetables, corn, eggs, and various fruits.

    It is an antioxidant that protects the eyes from free radical destruction that causes age-related macular degeneration, which is a leading cause of blindness in older women.(4)

    Lutein is also found in breast and cervical tissue and supports the general health of these tissues. It also protects the skin from the damaging light of the sun.

    A female who has a history of age-related macular degeneration and those who are exposed to direct sunlight and pollutants regularly should keep a check on this nutrient intake.

  5. Omega-3s

    The body needs omega-3s to reduce the risk of heart disease and cancer.

    However, this fatty acid benefits female more as it helps in conditions such as menstrual pain, osteoporosis and rheumatoid arthritis.

    Omega-3s are also known to fend off depression.

    It is found in rich amounts in fishes such as salmon, mackerel, herring, sardines, tuna, nuts such as walnuts, Brazil nuts, and soy nuts, and in plants such as algae, flaxseeds, and collard greens.

    Females with high-risk of heart disease, pregnancy, and nursing women and overweight females with joint tenderness should concentrate on increasing the intake of omega-3s.

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