Essential vitamins for women include antioxidants. This group includes vitamin A – retinol, beta carotene, carteroids –, vitamin C and vitamin E. They appear to play a role in protecting you from tiny atoms the body produces, called free radicals. , which can destroy other cells in the body.
Antioxidants can reduce the risk of developing certain diseases and slow down the aging process. Some researchers suggest that these substances may also strengthen the immune system, the body’s defense mechanism.
Antioxidants include:
Beta-carotene
Your body converts it into vitamin A, which helps improve vision, soft tissues, and skin. You can find beta-carotene in fruits and vegetables such as apricots, cantaloupe, carrots, guava, papaya, peaches, pumpkin, bell peppers, spinach and tomatoes.
Vitamin C
You may also have heard of its other name, ascorbic acid. Vitamin C helps the body heal wounds and produce red blood cells. This compound also increases the amount of norepinephrine in the brain, which helps you be more alert and focused.
Studies show that when you are under pressure, or as you get older, your ascorbic acid levels go down. You can increase your vitamin C intake through foods: Cauliflower, grapes, kiwi fruit, oranges, peppers, potatoes, strawberries and tomatoes.
Vitamin E
Also known as tocopherol along with other compounds called tocotrienol. Your body needs them to keep cells healthy. They can also slow down the symptoms of aging. However, if you consume too much vitamin E , it will increase the risk of bleeding. You can find these compounds in foods such as cod liver oil, hazelnuts, peanut butter, safflower oil, sunflower seeds and wheat germ.
Vitamin B
There are many types of nutrients, and all are good for you. However, three vitamins (B6, B12 and folic acid) are especially important.
Vitamin B6 is known as pyridoxine. You need it to keep your brain functioning properly as well as to help your body convert food into energy, a process called metabolism. It can be harmful to the body if consumed too much at once, so you should only absorb this vitamin through food. Try eating fish, potatoes, chickpeas, avocados, bananas, beans, cereals, meat, oatmeal and poultry.
Vitamin B12 is also important for your metabolism, it also helps your body produce red blood cells. You can get it from: Cheese, eggs, fish, milk and yogurt. Elderly people, people with anemia, vegetarians and vegans should talk to their doctor to ensure adequate B12 intake.
Folate (folic acid). This substance helps the body maintain a healthy brain and spine. It also produces DNA and RNA, the building blocks of cells, and helps prevent changes in DNA that cause cancer. Both adults and children need folic acid to produce healthy red blood cells and prevent anemia. Folate is also especially important for pregnant women because it helps prevent birth defects such as spina bifida.
Foods rich in folate include: Spinach, leafy greens, asparagus, citrus, melons, strawberries, fortified seeds, legumes, chickpeas, black beans, kidney beans, eggs and liver.
Vitamin D
Vitamin D may be called a vitamin, but this compound has similar effects to hormones. It helps circulate calcium and phosphorus – minerals important in keeping bones healthy – into the blood. When your body doesn’t have enough vitamin D, calcium and phosphorus are taken from your bones. Over time, this condition can cause osteoporosis, putting you at greater risk of bone injury.
You can get vitamin D from: Eggs and fish, especially mackerel, salmon and sardines. Older and middle-aged people will likely need to get vitamin D from fortified foods or supplements.
Vitamin K
This compound plays an important role in keeping bones healthy and improving thrombosis in the elderly. Food sources rich in vitamin K include: Green vegetables, soybean oil, cauliflower, alfalfa, cooked spinach and oily fish.
Should I choose food or supplements?
Most nutritionists will recommend getting vitamins from food instead of supplements. But talk to your doctor to decide what’s best for you. Follow their instructions so you don’t overdose.
