A woman needs natural vitamins to keep her body functioning at an optimal level. Vitamins help prevent birth defects, balance hormones, regulate menstruation and provide energy for daily functions. Low vitamin levels can result in a variety of health conditions such as infections, viruses, diseases, premature aging, fatigue, and anemia. A variety of vitamins can strengthen your immune system, improve your appearance, delay the aging process and restore your health.
Vitamin A
Vitamin A is a fat-soluble vitamin that strengthens your immune system and protects your body against damaging free radicals, according to "Menopause the Natural Way: The Women's Natural Health Series." Vitamin A also slows the aging process, reduces wrinkles and fine lines, lowers your risk of developing breast and reproductive cancers and improves skin conditions such as acne, rosacea and dermatitis. The recommended daily dosage for vitamin A is 700 mcg for women. Foods rich in vitamin A include liver, fortified milk, cheddar cheese, carrots, spinach, instant oatmeal, mangoes, peaches and tomato juice.
Vitamin B6
Vitamin B6, also known as pyridoxine, is a water-soluble vitamin that improves immune system function by increasing the amount of antibodies that your body produces, aids in red blood cell production, helps maintain healthy blood glucose levels, regulates hormone levels, boosts energy levels, supports healthy brain function and eases premenstrual syndrome symptoms such as bloating, water retention and mood swings, according to "Vitamins and Minerals Demystified." The recommended daily dosage for vitamin B6 is 1.3 mg for women. Foods rich in vitamin B6 include baked potatoes, bananas, instant oatmeal, trout, sunflower seeds, peanut butter, salmon, spinach and soybeans.
Vitamin B9
Vitamin B9, also known as folic acid, is a water-soluble vitamin that aids in cellular production, lowers your risk of birth defects such neural tube defects, spinal deformities and brain abnormalities, aids in DNA replication, prevents anemia and improves your energy levels, according to "What to Eat Before, During and after Pregnancy." The recommended daily dosage for vitamin B9 is 400 mcg for women and 600 mcg for pregnant women. Foods rich in vitamin B9 include spinach, kale, Swiss chard, oranges, grapefruits, lemons, limes, dried beans and peas.
Vitamin C
Vitamin C is a water-soluble antioxidant that boosts immune system function, aids in collagen production, reduces your risk of wrinkled skin, prevents dry skin, repairs damaged tissues and organs, accelerates the healing process, balance hormone levels, improves the appearance of your skin and increases energy levels. The recommended daily dosage for vitamin C is 1,000 mg for women. Foods rich in vitamin C include oranges, grapefruits, strawberries, blackberries, cranberries, tomatoes, kale, spinach and tomatoes.
Vitamin K
Vitamin K, also known as phylloquinone, is a fat-soluble vitamin that supports healthy liver function, aids in blood clot formation, protects your bones from fractures, reduces blood flow in women with heavy menstrual periods and relieves nausea in pregnant women. The recommended daily dosage for vitamin K is 90 mcg for women and 75 mcg to 90 mcg for pregnant women. Foods rich in vitamin K include olive oil, soybean oil, canola oil, broccoli, parsley, watercress, spinach and mayonnaise.
References
- "What to Eat Before, During and After Pregnancy"; Judith E. Brown; 2006
- "Smart Woman's Guide to PMS and Pain-Free Periods"; Linda Woolven; 2008
- "Menopause the Natural Way: The Women's Natural Health Series"; Molly Siple, Deborah Gordon and Lynn Sonberg; 2001
- "Vitamins and Minerals Demystified"; Steve Blake; 2007
- "Every Woman's Guide to Nutrition"; Judith E. Brown; 1990
- "Burgerstein's Handbook of Nutrition: Micronutrients in the Prevention and Therapy of Disease"; Michael Zimmermann; 2001
Member Comments