You have always been advised ‘EAT RIGHT TO STAY FIT’.
That’s why you try to eat as healthy as possible. Substituting junk food with fruits and vegetables as often as possible. And yet it may not be enough. With hectic lifestyles, not always are you able to provide a meal that is rich in all the nutrients – especially vitamins.
But vitamins, as you already know, play a very crucial role in maintaining overall good health. Most women can get all the vital vitamins their body requires by making smart food selections. However, when your regular diet cannot get you all the Vitamins, think about getting some clean plant-based supplements.
Essential Vitamins for Women
While there are multiple dietary recommendations that are beneficial to both men and women, it’s vital to understand that women’s bodies have different needs when it comes to vitamins.
According to the Centers for Disease Control and Prevention (CDC), vitamins and micronutrients are essential in women for normal cell function, growth, and development. Vitamins and minerals keep your nerve and blood cells healthy and aids in your body’s energy production and DNA. Since your body is unable to produce all the nutrients you need, you must get many of them from proper food intake.
Here is a detailed look at which vitamins are essential for what.
| Vitamin A | Essential for healthy vision, skin, and skeletal tissue. |
| Vitamin B1 (thiamin) | Assists the body to metabolize fats and produce energy. |
| Vitamin B2 (riboflavin) | An antioxidant that protects the body’s cells against free radicals. |
| Vitamin B3 (niacin) | Help lower the risk of cardiovascular disease. |
| Vitamin B5 (pantothenic acid) | Necessary for hormone production, good immune system, and producing energy. |
| Vitamin B6 (pyridoxine) | Aids produce myelin, a protective layer around cells. |
| Vitamin B7 (biotin) | Essential not only for metabolism but also for healthy skin, hair, nails, and body cells. |
| Vitamin B9 (folate) | Important for the proper functioning of the nervous system. |
| Vitamin B12 (cobalamin) | A must-have for healthy red blood cells and nerve cell production. |
| Vitamin C | The key factor for growth and repair in body tissue. |
| Vitamin D | Aids in better calcium absorption, promotes healthier bones, and optimal immune function. |
| Vitamin E | Helps protect against free radicals and immunity-boosting. |
| Vitamin K | Helps lower the risk of excessive bleeding and keeps your heart healthy and bones strong. |
| Choline | Important for liver function, nerve function, and muscle movement. |
Age Matters: Vitamin Functions in Women
As women age (especially after 30), the body needs certain vitamins more. Why?
- Every day your body churns out the rich, red blood that carries nutrients and oxygen for the production of skin, muscles, and bone. Without red blood cells, these activities might be difficult to be carried out by the body hence vitamins are essential! Vitamins are vital to boost red blood cell production, so these other activities are not hindered.
- Also with ageing, you have less acid in your stomach to break down protein and release vitamin B12 from food. And sadly, the body can’t manufacture sufficient amounts of vitamins on its own.
- This is why it becomes necessary to keep track of your vitamin intake to make sure you’re getting enough of them, and all of them.
Right Sources of Vitamin for Women
The next crucial step is to know the right sources of food and the right amount of consumption. So, we brought to you this amazing list of plant-based food sources that you can eat to get the required vitamins the Daily Recommended Intake (DRI) advised by The Food and Drug Administration (FDA).
| Vitamin | Food Source | Daily recommended intake (DRI) |
| A | carrots, apricots, melon | 500 IU |
| B1 (thiamin) | Nuts and seeds, whole grains | 1.5 mg |
| B2 (riboflavin) | milk and other dairy products, green leafy vegetables | 1.7 mg |
| B3 (niacin) | legumes | 20 mg |
| B5 (pantothenic acid) | broccoli, sweet potatoes, potatoes, mushrooms | 10 mg |
| B6 (pyridoxine) | avocado, banana, nuts | 2 mg |
| B7 (biotin) | beetroots, lentils, peanut butter | 400 µg |
| B9 (folate) | nuts, leafy green vegetables, lentils, and peas. | 300 µg |
| B12 (cobalamin) | milk, cheese, yogurt, and soy milk. | 6 µg |
| C | citrus fruits, strawberries, Brussels sprouts | 60 mg |
| D | milk and dairy products | 400 IU |
| E | mango, almonds, and spinach | 30 IU |
| K | cauliflower and kale | 80 µg |
| Choline | cruciferous vegetables like broccoli, cabbage, radish, etc. | 400 mg |
Do Women Need Supplements?
The best thing to do is to keep up a balanced diet. But, supplements can be a good way to fill in the gaps when they happen.If you’re looking for the right supplements to fulfill your daily vitamin requirements, then you should always opt for natural, plant-based supplements that give your body the nutrients it needs to function properly!
Recommended favourites:
- Best multivitamin for women – OZiva Plant Based Omega Multi
Rich in Vitamin A, D, E, and K2 MK-7 - Multivitamin for women over 40 and 50 – OZiva Plant Based HerBones
Rich in Vitamin D3, K2 MK-7, and C - Hair vitamins for women – OZiva Hair Vitamins
Rich in Vitamin A, C, D, E, and B-complex - Best vitamins for women’s immune system – OZiva Plant Based Immunity Booster
Contains plant-based Vitamin C - Vitamin E for women’s glowing and hydrated skin – OZiva Plant Based Vitamin E
Contains plant-based vitamin E sourced from non-GMO sunflower oil
Remember, all you lovely ladies – with a healthy, clean, plant-based balanced nutrition you can get your vitamin intake on track in no time and say hello to better health.
Stay safe, stay healthy!
Last modified: February 25, 2021
