To live, we must supply our body with all the necessary nutrients. They are used in our cells, from which our body receives the necessary energy. We get all these substances daily with food.
These essential substances include proteins, fats, and carbohydrates. However, there is another class of chemical compounds, without which we cannot exist. These are vitamins. The body needs them in scanty amounts (hundredths of a gram), but they perform such important functions that in case of their shortage, serious disorders and diseases quickly arise.
Vitamins belong to different classes of chemicals, they differ in their structure and perform very important functions inside our body. The need for vitamins for each person is individual, it depends on lifestyle, age and other features. Gender also affects this need. There are vitamins that are especially necessary for women. The lack of certain vitamins greatly affects the appearance, to which the weaker sex is especially reverent.
Wrinkles appear, hair loses its shine, skin begins to crack. Although, it should be noted that all vitamins are necessary for health and a deficiency of any of them can cause a serious illness. We have prepared a list that includes the best vitamins for women. Make sure that they are present in your diet, the reward will be an irresistible appearance and well-being.
10. Vitamin A (retinol)
This substance is extremely important for the normal functioning of our body. It is part of the visual pigment rhodopsin, with its deficiency, visual impairment begins. This vitamin is involved in carbohydrate metabolism; it is needed for cell growth and reproduction processes.
Vitamin A is important for the skin. If you want your skin to look great and also have healthy teeth and nails, then you should consume enough of this vitamin. With its lack, the skin becomes rough, hair and nails become dull. Often a sign of a lack of this vitamin is dandruff and brittle hair. With its lack, immunity decreases. It is a powerful antioxidant.
A large amount of retinol is found in carrots, liver, dairy products.
Vitamins of group B are very important for our health. Their deficiency leads to serious disorders and immediately affects the appearance of a person. All these substances play a crucial role in metabolic processes and their role is hard to overestimate. Without them, protein synthesis is impossible.
These vitamins are better absorbed in the complex. Do not forget about it when you choose vitamins in a pharmacy.
9. Vitamin B1 (thiamine)
This vitamin is necessary for women to feel normal and have an attractive appearance. It participates in energy metabolism, is necessary for the exchange of fats, proteins and carbohydrates. Thiamine is also called “vitality vitamin”, when it is deficient, we feel overwhelmed and inhibited.
This vitamin is very important for maintaining the beauty of the skin. In large quantities, this vitamin is found in cereals, wheat, liver, sunflower seeds.
8. Vitamin B2 (riboflavin)
It is involved in the metabolism of fats and carbohydrates. Riboflavin is especially important in energy metabolism. This vitamin is essential for healthy skin and mucous membranes; it protects our skin from ultraviolet radiation. With its deficiency, the skin of the face can become oily and wounds form in the corners of the mouth.
This vitamin is involved in the metabolism of iron in the body, in the synthesis of hemoglobin and the formation of new red blood cells. With a lack of riboflavin, anemia can develop, in women it is associated with menstrual irregularities.
It is abundant in meat, liver, sea fish, nuts and grains.
7. Vitamin B6 (pyridoxine)
This vitamin plays an important role in metabolic processes, especially in the metabolism of carbohydrates. Also involved in the formation of red blood cells and promotes the absorption of iron. Needed for the functioning of the immune system.
Its deficiency can lead to weight gain, the appearance of gray hair and the development of dermatitis. The skin becomes oily and peeling. Pyridoxine is needed for healthy hair and nails. This substance softens the course of PMS. B6 is especially needed for pregnant women. It is required for the development of an unborn child, and also reduces toxicosis.
Vitamin B6 strengthens the walls of blood vessels. It is abundant in cereals, nuts, milk and dairy products, as well as in meat and liver.
6. Vitamin B9 (folic acid)
This substance is involved in the reproduction and growth of our cells. It is needed for the synthesis of nucleic acids, takes part in the synthesis of red blood cells. With a lack of folic acid, anemia can occur.
It is necessary for the normal development of the embryo, contributes to the normal course of pregnancy, significantly reduces the possibility of developing pathologies in the child. Folic acid also reduces postpartum depression.
In large quantities, this vitamin is found in the liver, in citrus fruits, in grains, nuts, cereals and eggs.
5. Vitamin B12 (cobalamin)
This vitamin is involved in metabolic processes, it is necessary for the normal functioning of the nervous system. If it is not enough, the skin becomes pale in color, numerous sores appear on it, mucous membranes are affected. Fatigue appears, frequent dizziness, convulsions may occur.
This vitamin is very important for pregnant women. It supports the normal state of the female genital organs, prevents the development of anemia and depression in pregnant women. Large quantities of cobalamin are found in animal products.
4. Vitamin H (Biotin)
This vitamin is involved in the energy metabolism of the body. With a lack of this substance, fatigue, depression, loss of appetite, and insomnia are observed. Dermatitis appears on the skin. This vitamin is found in liver, vegetables, nuts, eggs, and beans.
3. Vitamin D (ergocalciferol)
This substance is necessary for the normal metabolism of minerals. Vitamin is involved in the exchange of magnesium and calcium, it is necessary for normal bone growth, good dental health and prevention of diseases of the musculoskeletal system. Vitamin D also regulates the development of bone cells.
To meet the need for this vitamin, eat liver, meat, fish oil and seafood.
2. Vitamin C (ascorbic acid)
This most famous and most affordable vitamin performs many important functions in our body. This is a powerful antioxidant that protects our cells and helps them recover. This vitamin is involved in all types of metabolism, it is responsible for the absorption of iron by our body and the synthesis of hemoglobin.
Vitamin C is very important for the normal state of connective tissue, for the health of gums and teeth. It strengthens blood vessels. With its deficiency, the skin becomes pale, covered with ulcers, blood vessels burst.
1. Vitamin E (tocopherol)
It is the most powerful antioxidant in our body, it protects our tissues from destruction by free radicals. This process provokes premature aging and the development of serious diseases, including cancer. Also, this substance is involved in the work of the female genital glands, it is necessary for the formation of connective tissue. It retains moisture in our skin.
This vitamin protects our red blood cells and blood vessels. It is needed for the synthesis of female sex hormones. Participates in all types of exchanges, as well as in the exchange of vitamin A. With a deficiency of this vitamin, increased fatigue, depression, decreased sex drive, and menstrual irregularities are often noted.
This substance is very much in vegetable oils: sunflower, linseed, olive. It is also found in egg yolk, rose hips, dairy products.
It should be recalled that vitamins act more effectively in combination with minerals. So, for example, vitamin C is much more effective in combination with magnesium and calcium.