For women, looking beautiful is important. Unfortunately, many forget that maintaining health is a top priority. In addition to exercise, the consumption of vitamins and minerals is also very essential so that the body remains active and productive into old age.
As reported by Web MD, there are at least 7 types of vitamins that women must consume to keep the body healthy and fit. For those of you who are aware of the importance of health, the following is a guide on vitamins that must be consumed regularly. Come on, see!
Vitamin A
Vitamin A consists of retinol, beta carotene, and carotenoids which act as antioxidants. Its job is to protect the body from free radicals that can harm cells in the body. If you consume it regularly, this vitamin can boost the body's immune system, thereby reducing the risk of disease.
In addition, beta carotene is also known as a nutrient that maintains healthy eyes, skin and body tissues. Some food sources that contain vitamin A include apricots, carrots, guava, kale, papaya, peaches, tomatoes, spinach, peaches, and others.
Vitamin C
In addition to vitamin A, vitamin C also plays an equally important role. In addition to helping the wound recovery process, this nutrient also helps the formation of red blood cells and prevents anemia. This substance is very necessary, especially during menstruation or postpartum.
Vitamin C itself is also known as ascorbic acid which helps the production of collagen in the body. Adequate intake will help keep the skin healthy and supple. You can get vitamin C in foods like broccoli, grapes, kiwi, oranges, potatoes, strawberries, and tomatoes.
Vitamin E
To keep your skin healthy, you also need adequate intake of vitamin E. Nutrients also known as tocopherols can help maintain body cells to stay healthy, reduce the risk of bleeding, as well as slow down the aging process. You can get it in foods like nuts, sunflower seeds, wheat germ, cod liver oil, and others.
B vitamins
This vitamin is unique because it consists of several types. But the most important B vitamins for the female body are B6 and B12. Vitamin B6 is very good for the brain and metabolism. However, do not consume too much because it can be toxic. Types of foods that contain vitamin B6 are avocados, bananas, cereals, meat, potatoes, and fish.
Just like B6, vitamin B12 is also important for launching the body's metabolism while helping the formation of red blood cells. You can get it in eggs, meat, cheese, milk, and yogurt.
Folic acid
This vitamin is actually still part of the vitamin B complex. Folic acid helps brain health and helps prevent the DNA changes that normally cause cancer. In addition, folic acid also helps the formation of red blood cells and prevents anemia.
Pregnant women also really need folic acid to prevent the risk of babies being born with brain defects. Folic acid can be obtained by consuming foods such as spinach, asparagus, and green vegetables.
Vitamin D
Although included in the group of vitamins, these nutrients actually work as hormones in the body. Its function is to channel calcium and phosphorus into the bloodstream while maintaining bone density. When the body lacks vitamin D, calcium and phosphorus will be taken from the bones so that it can increase the risk of osteoporosis. Foods that contain vitamin D include eggs and fish.
Vitamin K
Women experience phases of pregnancy and lactation, thereby increasing the body's need for calcium and phosphorus. In addition to vitamin D, you can get it from vitamin K. Adequate consumption will help the bones stay strong and prevent bleeding. You can get vitamin K in leafy green vegetables, soybeans, broccoli, alfalfa, cooked spinach, and fish oil.
Consumption of the above vitamins is very beneficial for the female body because it helps maintain brain health, maintain metabolism, care for skin health, and many other benefits. Apart from food, you can also get it from supplements. But don't forget to always consult a doctor, OK!