Eight vitamins necessary for every woman

Vitamins are special organic substances necessary for normal life. Most of the vitamins are not synthesized in the body. They enter the body with food and vitamin supplements. With a lack of vitamins inevitable chronic diseases and premature aging. Therefore, women wishing to maintain health and youth, to provide the organism with regular and adequate vitamin intake. Especially important are the following vitamins for women’s health.

1. Vitamin E

One of the best vitamins for women, the most important antioxidant. He slows down aging of cells, strengthens blood vessels, prevents thrombus formation, improves the condition of the hair and skin. Is contained in vegetable oil, leafy vegetables, asparagus, bran, whole grains, sprouted wheat, green peas and broccoli.

2. Vitamin A/Retinol

Is necessary for good vision, healthy bones and teeth, regeneration of cells and normal functioning of the immune system. In its pure form large number of retinol are contained in fish oil and liver. In addition, good sources of retinol is butter oil, egg yolks (especially quail), cream and whole milk.

Vitamin A can also be synthesized in the body of beta-carotene, which is its predecessor provitamin. Beta-carotene contained in carrots, red Bulgarian pepper, tomatoes, spinach, broccoli, pumpkin, grapefruit, gooseberry, and also in many other fruits and vegetables.

3. Vitamins

This is a complex of substances, each of which has its own biological importance. In natural products vitamins In the always present together. In the complex strengthens the nervous and cardiovascular system, regulates the energy currency in the cells. Natural sources of b vitamins are brewer’s yeast, cheese, beans, liver, wheat germ, buckwheat, corn, turnip greens, radish, carrots, spinach, green onions, pumpkin, fish, cheese and milk.

Among all The b vitamins, separately worth note – vitamin B9, better known as folic acid. One of the most valuable vitamins for women who want to give birth to healthy children. A regular flow of adequate amounts of folic acid is necessary not only during pregnancy but in the period of preparation for the conception.

4. Vitamin C/Ascorbic acid

Antioxidant, strengthens the immune system, promotes better assimilation of vitamin E, reduces permeability of vessels, and also participates in a number of other biochemical processes in the body. Significant amounts of ascorbic acids are found in citrus fruits, dog-rose, kiwi, black currant, tomatoes, cabbage, green onions, sorrel, spinach and sweet pepper.

5. Vitamin D

This important vitamin for women promotes absorption of calcium and phosphorus, therefore it is needed for healthy bones and teeth. In addition, it protects from colds and diabetes, facilitates PMS, regulates the functioning of the heart and nervous system. Vitamin D can be synthesized in the body as a result of sun exposure. But it can also be obtained from food – dairy products, egg yolks, liver of cod and halibut, cod liver oil, parsley and mushrooms.

6. Vitamin K

This vitamin is needed for the absorption of calcium and normal blood clotting. Prevents some heart and lung disease. Vitamin K exists in two forms: vitamin K1 (found in some foods and vitamin K2 (is synthesized by intestinal bacteria). Healthy women do not suffer dysbacteriosis, usually not lacking of vitamin, because it is synthesized in sufficient quantities by the body. Natural sources of this vitamin are green leafy vegetables, olive and soya oil, dairy products, eggs, cabbage, corn, kiwi, bananas and avocados.

7. Vitamin F/omega-acid

The name «Vitamin F» unites a complex of essential fatty acids (omega-3 and omega-6. The body can convert one type of omega acids in another, but can not synthesize them from simple substances. Omega acids essential for the normal functioning of the cardiovascular system. In addition, they struggle with inflammatory processes in the body. Sources of omega acids are many vegetable oil (linseed, sunflower oil, almond, soybean and peanut and wheat germ oil and walnut), oily sea fish, mollusks.

8. Vitamin P/Flavonoids

This vitamin is widely known as rutin, although this group of phenolic compounds unites about 150 substances. Effect of vitamin R largely similar to the effect of ascorbic acid. Vitamin P, keeps elasticity of blood vessels and prevents the emergence of sclerotic changes in them, regulates the pressure, has anti-inflammatory and anti-allergic properties, and also prevents the destruction of vitamin C. a Source of flavonoids is white inner side peel the lemons and oranges, apricots, blackberries, buckwheat, cabbage, grape, tomatoes, wild rose, green tea and blueberries.