6 Essential Vitamins For Energetic Women On The Go

Women in particular have nutritional needs that are different from men. These include their vitamin intake, ratios, and more. There could be a lot of deficiencies that start showing as we age. Also, life is hectic when you are working. But, besides work responsibilities, you also have a big responsibility to take care of yourself.  Taking probiotics from V-Luxe is very beneficial for women for maintaining their vaginal health. On top of taking vitamins, you should also take care of your dental health. If you’re looking for a dental clinic, check out this dentist in white plains.

We have listed the top 6 vitamins you must inculcate in your daily routine.

Calcium

Calcium can be found in low-fat or fat-free yogurt, cheese, and milk; foods with calcium added, such as some soy beverages, 100% orange juice, tofu, and cereals.Also canned salmon and dark green leafy vegetables are a great source of calcium. It helps protect and build strong bones and reduce the risk of osteoporosis. Your body stores calcium in your bones so if you don’t get enough calcium from food your body will absorb calcium from bones making them brittle. Calcium also helps connect your brain with the muscles. 

Vitamin B12 

Generally found in low-fat or fat-free milk, eggs, liver, poultry, clams, sardines, flounder, herring, blue cheese, nutritional yeast, and foods with added vitamin B12, including some cereals, fortified soy beverages, and veggie burgers. 

Vitamin B12 injections are also available for women who are pregnant as B12 is very important for an unborn baby’s development. Without it, the baby may have a low birth weight or other health problems. Vegetarians usually lack vitamin B-12 since it comes mostly from animal products, so you may need to take a supplement to make sure you get enough. Some older people also face a Vitamin B12 deficiency as the body cannot absorb Vitamin B12 as we age. Supplements or fortified foods are advisable since the Vit is easily absorbed.

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Vitamin K

Vitamin K1 is generally found in plant foods like green vegetables, while vitamin K2 is found in animal-based foods and fermented foods. Vitamin K is essential for activating proteins that play a vital role in calcium metabolism, heart health and blood clotting. Osteoporosis is one of the most common bone diseases, mainly found in older women, increasing the risk of bone fracture. Vitamin K2’s positive effect on the metabolism of calcium is essential for the health of your bones and teeth. The use of Vitamin K2 activates the calcium-binding process in the body, which helps develop and maintain the bones.

Vitamin C

Vitamin C is easily found in all citrus fruits, brussel sprouts, red pepper, broccoli, sweet potatoes and spinach. It’s benefits range from supporting a healthy mood, better sleep, keeping anxiety in check, making periods easier, and improved brain function. It is also necessary for the growth, development and repair of all body tissues. It’s involved in many body functions, including formation of collagen, absorption of iron, the proper functioning of the immune system, wound healing, and the maintenance of cartilage, bones, and teeth.

Iron

Found in lean red meats and chicken, seafood, cereals/breads with added iron, oysters, beans, dark chocolate, liver, spinach, tofu, and canned tomatoes. Many women, especially pregnant women, do not get enough iron from food alone. This can put you at risk for iron-deficiency anemia. This condition causes your heart to work harder to pump blood so that more oxygen can reach all of your body. Anemia can make you feel tired, weak, and dizzy. Iron builds healthy blood cells that carry oxygen in your body. It also helps make certain hormones and connective tissue in your body

Vitamin B9 (Folate)

Folic acid is found in spinach and other dark green leafy vegetables, oranges and pure orange juice, nuts, beans, chicken, lean beef, whole grains, and cereals with added folic acid. It helps your body make blood cells and the DNA for new cells, helps prevent certain birth defects called neural tube defects which happen in the first three months of pregnancy and prevents premature births and low birth weight.

All women who might get pregnant or are pregnant need to get 400–800 mcg of folic acid each day from either dietary supplements (most prenatal vitamins have this amount) or fortified foods like many breakfast cereals. 

Bottomline

A healthy meal with fruits, veggies, milk, nuts and proteins can ensure the daily intake of the above vitamins. Other ways to keep your health in check is to stop smoking, take out time for physical exercise – even if it is for 20 minutes, meditate, and drink 6-8 glasses of water each day. You can opt for multivitamin supplements in case you are unable to reach your daily nutritional requirements from food.