One needs to make smart dietary choices to meet their daily recommended intake. Women are undoubtedly the backbone of the family. However, it is often seen that women pay more attention to their family’s requirements and ignore their own. However, we often forget that women are built differently and have special health care needs. Here are specific dietary suggestions that will help boost vitamins for women.
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 a healthy and glowing skin. Ladies, take note.
Vitamin B12: Women are more prone to anaemia than men. Pernicious anaemia 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 Anaemia 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 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 fulfill 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.
Biotin: It is found in nuts and chocolate. It is essential for strengthening hair and nails.
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.