Vitamin C not only improves immunity against colds, infections and other illnesses. B vitamins join vitamin C as the only water soluble vitamins. It acts as an antioxidant to neutralize free radicals and reduce the risk of inflammation and disease.Ī water-soluble vitamin is not stored in the body and must be consumed each day. Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that is found in many types of fruits and vegetables. Vitamin B12 (may be called cobalamin): 2.4 micrograms per day.Vitamin B6 (may be called pyridoxine): 1.3 to 1.7 milligrams per day.Vitamin B3: 14 to 16 milligrams per day.Vitamin B2: 1.1 to 1.3 milligrams per day.Vitamin B1: 1.1 to 1.2 milligrams per day.How much vitamin B do you need to prevent vitamin B deficiency? Here’s what the the Institute of Medicine recommends for daily intake of B vitamins among adults: High-quality multivitamins for women will often feature large amounts of B vitamins, particularly vitamin B12. Instead, stick to fermented folic acid, which is metabolized by the body similarly to naturally occurring folate. When taking a supplement containing folate, be wary of synthetic folic acid. Older women, those with anemia, vegans and vegetarians should work with a doctor to make sure they get enough B vitamins since they’re at the greatest risk for deficiency. Foods especially high in folate include spinach and leafy greens, asparagus, citrus fruits, melon and beans. You can get plenty of B vitamins from animal products like cage-free eggs, fish, meat, milk and yogurt. That’s why folate deficiency is extremely dangerous for pregnant women. They help with many cellular processes, growth and energy expenditure because they work with other vitamins like iron to make red blood cells and help turn the calories you eat into useable “fuel.”įolate (which is called folic acid when it’s created synthetically) is critical for a healthy pregnancy, developing fetuses and preventing birth defects since it helps build the baby’s brain and spinal cord. B Vitamins, Including Folateī vitamins, including vitamin B12 and folate, are important for a woman’s metabolism, preventing fatigue and boosting cognitive functions. Recommended intake of vitamin A for women who are pregnant or nursing ranges between 1,200 and 1,300 micrograms per day, since developing fetuses need vitamin A for proper growth. The Recommended Daily Allowance (RDA) for vitamin A is 700 micrograms a day for adult women. Vitamin A plays a critical role in maintaining healthy eyes and vision, neurological function, healthy skin and hormonal/reproductive health, and it supports the lungs, liver, kidneys and digestive organs. What is a fat-soluble vitamin? Vitamin A and other fat-soluble vitamins D, E and K have the ability to travel through fat and be stored inside body fat or organs, including the liver. For example, vitamin A works to protect healthy cells and halt cell mutations. Vitamins AĪntioxidant vitamins A, C and E fight free radical damage, which is the underlying cause of aging and many diseases that affect the heart, eyes, skin and brain. In other cases, you may to specifically supplement with that vitamin or at least make sure to eat a lot of foods rich in that vitamin. Take note of the recommended daily amounts, as many quality multivitamins for women will include at least that amount. Whether you’re in your 20s, 30s, 40s, 50s, 60s, 70s or older, here are the best vitamins for women that you should make sure to get enough of. With that in mind, what are the most important and best vitamins for women in order to prevent deficiencies and the complications that come with them? The following are the absolute best vitamins for women. Another scary finding? Estimates show about 75 percent of women would likely develop nutrient deficiencies if supplemental multivitamins didn’t exist. It’s believed that around 30 percent of all women are deficient in one or more of these vitamins and minerals, and for many women the risk only increases with age. What vitamins should a woman take on a daily basis? There are 13 vitamins all women need - all which are among the best vitamins for women to take - including vitamins C, A, D, E, K and the B vitamins (such as thiamine and vitamin B12), plus a number of important trace minerals, too. While it’s possible to get all of the vitamins and minerals you need from careful food selection and a nutrient-dense diet, research shows many women still experience at least one type of nutrient deficiency, if not more.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |