10 Vitamins Every Women Should Take and Why

The desire of most women is to get the most out of the only life we’ve been given.  Raising children, dealing with the demands of home, work and meeting the needs of so many in our circle of responsibility, may leave us drained, and even depleted of vitamins that help our overall system do its best to function in top importance.

Even the medical field has recognized how important vitamin supplements are to our everyday energy level, and overall wellbeing  in replacing vitamins and minerals lost from over processing foods and general preparation of foods.

The competition is fierce when it comes to companies selling their brand of vitamins.  For sure there are some who equal, but one way to learn how superior your brand is is this:  drop your vitamin into a cup of water overnight and see if it dissolves by morning.  Maybe if it doesn’t, then you ought to think of one that does get absorbed into the body more quickly.

There are vitamins advertised for women of all ages, however considering your age, it might be well to follow a regimen that is made with your age in mind.  At different stages of your life, your body’s need for specific vitamins varies. When you don’t get enough of a particular vitamin you need, you run the risk of serious health problems.

  1. Complete One-A-day Multi-Vitamin – usually has a small amount of many vitamins essential to your daily well-being.
  2. Vitamin B1-B6 and B12 and folic acid -All B vitamins are important to a woman’s health. However, three vitamins in particular — vitamins B6 and B12 and folic acid — are especially important. These B vitamins are essential to brain function, red blood cell formation, and building DNA.
  3. Vitamin D – We have found out these past few years that Doctors are paying very close attention to the Vitamin D or lack of in our system. After doing some research on this much needed vitamin this is what I found.  “ Vitamin D is usually categorized as a fat-soluble vitamin. However, it actually functions as a hormone in the body. Vitamin D helps to activate calcium and phosphorus — important minerals for keeping bones strong — into the bloodstream. When the body is depleted of vitamin D or has an insufficient supply, your body turns to the bones for replenishing calcium and phosphorus. This can thin your bones and contribute to osteoporosis.  Food sources of vitamin D include fish. And of course, sunshine is an excellent source as well.
  4. Vitamin C, ascorbic acid, aids in wound healing and plays a role in the formation of red blood cells. Studies show that when the body is under great stress, or during the ageing process, levels of ascorbic acid decline. Food sources of vitamin C include broccoli, grapefruit and grapefruit juice, kiwi, oranges, pepper, potato, strawberries, and tomato.
  5. Vitamin E plays a key role in the formation of red blood cells and in the maintenance of cell membranes. Vitamin E may slow age-related changes in the body. Adults with intestinal disorders of mal-absorption may be deficient in vitamin E. But taking too much vitamin E daily increases the risk of bleeding. Food sources of vitamin E include margarine, corn oil, cod-liver oil, hazelnuts, peanut butter, safflower oil, sunflower seeds, and wheat germ.
  6. Beta-carotene, found in apricots, carrots, cantaloupe, and pumpkin, is converted to vitamin A in the body. Vitamin A aids in the building and strengthening of bones, soft tissue, skin, and mucous membranes. Other carotenoid compounds also have antioxidant properties including alpha-carotene (found in carrots, cantaloupe, and pumpkin), gamma-carotene (found in apricots and tomatoes) and lycopene (found in tomatoes, watermelon, and guava).
  7. Calcium – Youngsters who are tolerant of milk products should be getting all the calcium they need for growth, however the older we get we realize we need help.  So moving on to our idea of vitamins every woman should be made aware of I will hasten to add Calcium.   Essential for bone growth and strength, blood clotting, muscle contraction, and the transmission of nerve signals, calcium can be found in these foods:  Milk, yogurt, hard cheeses, fortified cereals, spinach
  8. Omega-3 fatty acids are considered essential for the body’s health. For women, they protect against a wide range of conditions, including osteoporosis, heart disease, and depression. Food sources include cold-water fish, walnuts, flaxseeds, and canola oil. Common supplement forms of omega-3s are fish oil capsules (1,000 to 4,000 mg per day) and ground flaxseed (1 tablespoon [15 ml] one or two times a day). You can easily grind your own flaxseeds in a small coffee bean grinder to guarantee freshness.
  9. Zinc  Though many doctors are continuing to study zinc to see exactly how it does it, there is some evidence that suggests that getting zinc into your diet if you’re already sick will reduce the symptoms. In particular, zinc can help ease the pain that comes along with the common cold, the flu and a sore throat.
  10. Selenium is a lesser known mineral but it is never the less important. It supports the immune system, reduces inflammation and helps protect from cancer. Sunflower seeds, fish, shellfish, red meat and one Brazil nut daily will give you enough selenium.

This writer has been taking vitamins for years, and will add more I’m sure.  There is long life in my family and I’d like to live as long as I live in a quality of life that should be ours through education and understanding of what we need to eat/or supplement with vitamins for our body’s well being.