Top vitamins that women need

Women have unique nutritional requirements that alter throughout time. Teens, for example, have different dietary requirements than postmenopausal adults, and pregnant and lactating women require more of some nutrients than non-pregnant women. The first step in staying healthy is to eat healthily. Reduce your intake of junk food and increase your consumption of fresh fruits, veggies, and nuts. 

Furthermore, nutritional requirements may vary based on your general health and lifestyle. Although vitamin supplementation is not required for all women, some may require it to meet their recommended consumption levels.

Calcium 

Getting adequate calcium, especially in your teens and twenties, can help avoid brittle bones later in life. Calcium is also required for strong muscles, neurons, and blood flow. Dairy items include milk, cheese, and yoghurt. In addition, dark-green leafy veggies like broccoli and kale.

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Vitamin D

This vitamin aids brain cell communication, boosts immunity, and works with calcium to promote bone health. Because their skin produces little vitamin D from sunlight, older women may require a nutritional supplement. Vitamin D may be obtained by eating eggs and seafood.

Iron 

Your body cannot manufacture new red blood cells, which deliver oxygen to all of your tissues, if you do not have enough iron.As a result, tiredness and anaemia may occur. Teenage females, women of reproductive age, and vegans are frequently deficient in this mineral. Dark-green leafy vegetables,  chicken, fish, turkey, cereals, beans, and whole grains are all good sources of iron.

Vitamin B12

Although taking additional B 12 will not improve your energy, as some supplements say, it is vital for healthy neurons and blood cells. Vegan ladies (those who do not consume animal products) and elderly women may not obtain adequate B 12. It is found in cheese, eggs, fish, meat, milk, and yoghurt. Seniors, persons with anaemia, vegans, and vegetarians should consult a doctor to ensure they get enough.

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Magnesium 

Diabetes and Heart disease are two of the most frequent diseases in women. Magnesium may help prevent both disorders by encouraging appropriate blood pressure and blood sugar levels. Green vegetables such as okra, beans, nuts, seeds, and whole grains that have not been refined.

Biotins:

Nuts and chocolate contain biotin. It is necessary for hair and nail growth. Biotin helps the body produce energy by assisting in the creation of fatty acids and blood sugar. It also aids in the metabolism of amino acids and carbs. Cauliflower, liver, sweet potato, almonds, avocado, seeds, eggs, milk, cereals, and raspberries are all examples of healthy foods.

Zinc:

Protects the body from toxins and foreign substances by avoiding inflammation. It also helps to create T-cells, which are components of the immune and help fight infections. Zinc aids in blood coagulation, taste perception, and blood sugar control. Foods high in zinc include beans, oysters, nuts, and seeds. Remember that you require zinc in a very low amount and if you overdose there can be dangerous consequences.