A nutritious, vitamin-rich diet proves essential for women's health. The 13 vitamins aid in a broad array of body functions, from maintaining the skin and bones to producing red blood cells. The Institute of Medicine of the National Academies recommends daily allowances or adequate intake levels for each vitamin, which vary according to a woman's age and whether she is pregnant or nursing.
Vitamin A
Vitamin A supports bone and visual health and the digestive, reproductive, urinary and immune systems. The recommended daily allowance, or RDA, for vitamin A is 700 micrograms for women age 18 and older. The RDAs for pregnant and nursing women are 770 micrograms and 1,300 micrograms, respectively. Foods rich in vitamin A include spinach, carrots, pumpkin, sweet potatoes, kale, collards and turnip greens.
Thiamine
Vitamin B1, or thiamine, helps the body produce energy and the genetic material for new cells. Nonpregnant women require 1.1 mg of thiamine daily. Pregnancy and nursing increase the need for vitamin B1 to 1.4 mg daily. Vitamin-fortified cereals and breads, lentils, peas, enriched rice and pork contain high concentrations of thiamine.
Riboflavin
Riboflavin, or vitamin B2, protects the body cells from damage and aids in the metabolism of proteins, sugars and fats. The Institute of Medicine recommends 1.1 mg of riboflavin daily for adult women. The riboflavin RDAs for pregnant and nursing women are 1.4 mg and 1.6 mg, respectively. Sources of riboflavin include vitamin-enriched cereals, eggs, dairy products, meats, nuts and leafy vegetables.
Niacin
Niacin, also known as vitamin B3, functions as an essential cofactor with more than 200 body enzymes, reports the Linus Pauling Institute of Oregon State University. Nonpregnant women require 14 mg of niacin daily. Pregnancy and nursing increase a woman's daily need for niacin to 18 mg and 17 mg, respectively. Poultry, red meat, fish, peanuts, lentils and vitamin-fortified cereals prove rich sources of niacin.
Vitamin B5 and Biotin
Vitamin B5 and biotin, another B complex vitamin, help the body utilize proteins, fats and sugars. Women who are not pregnant or nursing require 5 mg of vitamin B5 daily. Pregnant women and nursing mothers need 6 mg and 7 mg of vitamin B5 daily, respectively.
The Institute of Medicine recommends 30 micrograms of biotin daily for pregnant and nonpregnant women, and 35 micrograms for nursing mothers. Foods rich in vitamin B5 and biotin include eggs, red meat, fish, dairy products, potatoes, broccoli and cabbage.
Vitamin B6
Vitamin B6 supports the immune and nervous systems and helps regulate the blood sugar level. Women require 1.3 mg of vitamin B6 daily through age 50 and 1.5 mg thereafter. RDAs for pregnant women and nursing mothers are 1.9 mg and 2.0 mg, respectively. Vitamin-fortified cereals, potatoes, poultry, red meat, fish, nuts and certain beans contain concentrated amounts of vitamin B6.
Folate
The body requires vitamin B9, or folate, to produce new cells. Adequate folate intake during pregnancy proves essential for the normal development of the baby. The Institute of Medicine RDAs for folate are 600 mg for pregnant women, 500 mg for nursing mothers and 400 mg for all other women. Good sources of dietary folate include vitamin-fortified cereals, spinach, asparagus, broccoli, enriched rice and certain beans.
Vitamin B12
The formation of new cells, including production of red blood cells, requires vitamin B12. Nonpregnant women require 2.4 micrograms of vitamin B12 daily, and pregnant and nursing women need 2.6 micrograms and 2.8 micrograms daily, respectively. Meat, poultry, eggs, fish and dairy products provide concentrated amounts of vitamin B12.
Vitamin C
Vitamin C protects body cells from damage and supports the immune system and blood vessels. The Institute of Medicine recommends 75 mg of vitamin C daily for nonpregnant women, 85 mg for pregnant women and 120 mg for nursing mothers. Citrus and other fruits and many types of vegetables provide vitamin C in the diet.
Vitamin D
The body requires vitamin D to maintain strong bones. Vitamin D also supports muscle and nerve function. The amount of vitamin D required increases with age. The Institute of Medicine recommends 5 micrograms of vitamin D daily for women age 18 to 50, 10 micrograms from age 51 to 70 and 15 micrograms after age 70. Salmon, tuna, mackerel, sardines and vitamin D-fortified milk serve as rich sources of this nutrient.
Vitamin E
Vitamin E acts as a powerful antioxidant in the body, protecting the cells from damage. Pregnant and nonpregnant women require 15 mg of vitamin E daily; nursing mothers need 19 mg daily. Almonds, peanuts, hazelnuts, sunflower seeds, and sunflower, safflower and corn oils provide vitamin E in the diet.
Vitamin K
The liver utilizes vitamin K to produce the proteins required for blood clotting. The Institute of Medicine states that 90 micrograms of vitamin K daily proves adequate for women, including those who are nursing or pregnant. Spinach, soybeans, cauliflower, cabbage, broccoli, kale and soybean and canola oil provide vitamin K in the diet.
References
- Institute of Medicine of the National Academies: Dietary Reference Intakes: Vitamins
- National Institutes of Health Office of Dietary Supplements: Dietary Supplement Fact Sheet: Vitamin A and Carotenoids
- U.S Department of Agriculture National Nutrient Database: Vitamin A (IU) Content of Selected Foods per Common Measure
- Oregon State University Linus Pauling Institute: Thiamin
- U.S Department of Agriculture National Nutrient Database: Thiamin (mg) Content of Selected Foods per Common Measure
- Oregon State University Linus Pauling Institute: Riboflavin
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