by Katarzyna Radzka

Created on: July 29, 2010

Women need to take care of their health. Women’s lives tend to be high in stress and low in relaxation and rest. The body and mind are constantly challenged when it comes to work, family, relationships and self care. With the right ingredients a balanced diet is enough to get the daily dose of vitamins and minerals for health. Here is a list of essential vitamins to a woman’s health.

B Vitamins

The group of B vitamins are one of the most important groups of vitamins essential to woman’s health. So what makes B vitamins so special? Firstly, they are great energy boosters. Feeling low on energy can mean a deficiency in B vitamins. Secondly, stress levels can also be elevated by not getting enough B’s in your diet. Make sure that you get enough B6, B12, thiamin and niacin. You can generally get enough B vitamins from a healthy diet. Bananas, vitamins enriched cereals and beans are good sources of B vitamins.

Vitamin C

Boost your immunity with some vitamin C. One glass of orange juice can give you about 120mg of vitamin C. Other food to include that contains this good for you vitamin includes dark leafy greens, oranges, strawberries and lemons.

Folic acid

Pregnant women are recommended to up their dosage of folic acid for a healthier baby but just because you’re not pregnant doesn’t mean you shouldn’t be getting your own intake of folic acid. Women need about 400mcg of folic acid everyday, if you have a balanced diet you can normally get this daily dosage through the bread and cereals you consume.

Vitamin D + Calcium

If you want healthy and strong bones for life you’ll make sure to get enough of vitamin D and calcium. As we age we tend to lose our bone density. Without enough vitamin D your body may not absorb the calcium it requires. Add yoghurt, milk and hard cheeses to your diet.

Magnesium

This magic vitamin protects women from heart disease, diabetes and colon cancer. If you take a supplement make sure it’s with a meal because it may upset your stomach if empty. You can get some magnesium by eating dark green leafy vegetables, halibut, almonds and quinoa. Adult women require about 320mg per day.

A woman’s health is the most important thing she should consider for herself. These are some of the most essential vitamins required for women to stay healthy and feel great. Usually your diet should be enough to provide you with the recommended daily intake. You can always get a blood test to check whether you are deficient in anything and a doctor can advise if you require any extra supplements.

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