Women go through many changes, both physical and mental, in their lifetime. Here are the five vitamins that women of all ages require to lead a healthy life.
A woman requires lots of energy to do the daily chores and other activities. Tuna, beef, sardines, fortified cereal, organ meats and dairy foods are good sources of this vitamin B12 that provides energy.
Folic acid is unavoidable if a woman is pregnant or is getting ready to have a baby. Leafy green vegetables like spinach, spring greens, cabbage, kale, broccoli, brussels sprouts, peas and chickpeas are good sources of folic acid.
Vitamin K helps prevent heart-related ailments, strengthens the bones and improves blood circulation. Soybean, green leafy vegetables, canola oil, fruits like figs and blueberries, eggs, cheese and meat are good vitamin K sources.
Young girls who have reached puberty should strictly include food rich in vitamin K in their daily diet. Have dishes made of whole wheat, spinach, quinoa, dark chocolate, black beats, almonds, cashews and the like to incorporate more magnesium in your diet.
Vitamin D boosts immunity and strengthens both the mind and body. The flesh of fatty fish, fish liver oils, egg yolks and cheese can be eaten for a decent dose of vitamin D.