Women are uniquely different from men, and their dietary and nutrition needs are no exception. A deficiency in essential vitamins can lead to fatigue, a reduced resistance to infection and compromised health. Knowing what vitamins to include in your diet may prevent health problems for women in every stage of life.
Vitamin A
Vitamin A is important in women's diet as it acts as an antioxidant, helping to protect cells from cancer and other diseases. It also aids in preventing bacterial and viral infections. Women may also enjoy its anti-aging attributes, as it can be used to reduce fine lines and improve skin conditions like acne.
Vitamin C
Vitamin C is often used as an immune-system booster to help chase away a cold. But this vitamin has other useful properties. A 2007 study in the American Journal of Clinical Nutrition found that higher vitamin C intakes were associated with a lower likelihood of wrinkled skin, dry skin and a better skin-aging appearance. Vitamin C also boosts levels of the brain chemical noradrenaline, which boosts alertness and increases concentration.
Vitamin D
A study in 2008 by the German Cancer Research Center concluded that women with very low blood levels of vitamin D had a higher risk of developing breast cancer than those with normal levels. One of vitamin D's main functions is to regulate the body's absorption of calcium in the body. This aids in the prevention of bone diseases such as osteoporosis. Vitamin D also boosts energy and improves physical performance.
Vitamin B6
Vitamin B6, also known as pyridoxine, aids in the process of making of antibodies to help keep the immune system strong. B6 helps women with symptoms during premenstrual syndrome, such as mood swings. It also promotes the production of red blood cells and helps in the normal function of the brain.
Vitamin B12
Researchers at Johns Hopkins University in a 1999 study reported that women with breast cancer tend to have lower vitamin B12 levels in their blood than women without breast cancer. Vitamin B12 is also important to brain function, as a deficiency often causes disorientation and confusion mimicking symptoms of Alzheimer's disease.
Vitamin K
Vitamin K, also known as phylloquinone, is a group of vitamins that is needed to help the liver work properly and to help the blood to clot. For women who experience excessive menstrual bleeding, it can help reduce the flow of blood out of the body. Pregnant women who experience nausea are also shown to be deficient vitamin K. The vitamin also helps protect bones from fracture.
B9
Vitamin B9 is also known as folic acid. It's important to pregnant women because lack of folic acid during pregnancy is associated with an increased risk of neural tube defects. It's also important to women before they get pregnant because many birth defects can occur before a woman even knows she's pregnant. The U.S. Recommeded Daily Allowance for folic acid is 400 mcg for adult women and 600 mcg for pregnant women.
References
- PubMed: John Hopkins Study: A prospective study on folate, B12, and pyridoxal 5'-phosphate (B6) and breast cancer
- Breast Cancer Research: Vitamin D receptor gene polymorphisms and haplotypes and postmenopausal breast cancer risk
- American Journal of Clinical Nutrition: Dietary nutrient intakes and skin-aging appearance among middle-aged American women
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