This is an automatically translated article.
Women's bodies have a more diverse need to absorb vitamins than men. And vitamins are essential for the overall development of women. Therefore, applying a balanced and reasonable diet will help ensure adequate supply and absorption of vitamins each day. In some cases, additional sources of vitamins may be added to meet specific stage needs.
1. The importance of vitamins for a woman's body
In order to have a healthy body in addition to providing the necessary nutrients, women also need to pay attention to the supply of micronutrients. Although the recommended amount of vitamins and minerals is quite low, they play an important and necessary role for the body.
Vitamins are good for women and vitamins help to make up for nutritional deficiencies in the female body. Many statistical studies show that the body in general and the female body in particular is very susceptible to deficiency of five main nutrients including calcium, magnesium, vitamin A, vitamin E and vitamin C .... There are quite a few causes. cause deficiency, but in which the main cause is due to an unreasonable diet, or unhealthy diet and leads to vitamin deficiency compared to the body's needs.
Vitamins help strengthen resistance. Although vitamins do not treat diseases and do not replace medicines, vitamins can supplement many essential nutrients for the body and help strengthen resistance as well as enhance immunity. body to contribute to the treatment of disease more effectively.
Moreover, health and beauty are often known as two important factors especially for women. However, when women turn 25, the body begins to age and manifests through wrinkles, freckles, melasma, sagging skin... and these signs increase as age increases. Therefore, supplementing with vitamins helps to provide necessary nutrients to help prevent and improve body aging.
2. Essential vitamins for women's health
Which vitamins are good for women. In most vitamins provided to the body, women need to be provided with some vitamins necessary for the body to perform functions in the body such as vitamin A, vitamin B group including B1, B2, B3, B6, B12, vitamin C, vitamin D, vitamin E, vitamin K, biotin or vitamin H or B7, vitamin B5, folate or soluble forms of vitamin B9, choline. Vitamin A and vitamin C both work to keep teeth strong and healthy soft tissues. And B vitamins work to help the body's metabolism process efficiently and produce more red blood cells. Or vitamin E is good for women to balance hormones, help beautiful skin and other effects. Some vitamins have the effect of supporting the functions of the body, such as vitamin D, which is necessary for the body to absorb and maintain calcium to help keep bones and teeth strong. However, absorbing this vitamin from food is difficult. But when the skin is exposed to the sun, it can help absorb vitamin D into the body.
Or another vitamin like vitamin K can help the body regulate blood clotting. Therefore, vitamin K cannot be lacking in this process. However, vitamins are quite rare because the bacteria in the gut will be responsible for producing about 75% of the vitamin K needed by the body. And we only need to add the remaining 25% of vitamin K through food or supplements.
Vitamin B2 helps normal development and metabolism in the body. In addition, vitamin B2 also helps to increase energy and strengthen the immune system while helping to treat diseases related to numbness and tingling in the limbs, or reduce stress, fatigue...
Vitamin B6 helps the immune system healthy, while helping the brain produce anti-depressants, heart failure, or memory loss. Vitamin B7 is essential for the growth of cells in the body, and also helps synthesize fatty acids. In addition, this vitamin also protects sweat glands, hair, skin ... are healthy, and helps develop bones and bone marrow as well as maintain normal cholesterol levels.
Có nhiều loại vitamin tốt cho phụ nữ trong đó có Vitamin B7
Vitamin B9 helps prevent cardiovascular diseases, high blood pressure, alzheimer's disease, depression, cancer, dementia, and it also helps to promote brain health, enhance cell function. and improve fertility. Therefore, vitamin B9 is also considered a good vitamin for the uterus of women. Vitamin B12 is quite essential for women because it helps with metabolism, cell division and protein synthesis. Moreover, this vitamin also helps prevent cardiovascular diseases, memory loss, anemia... In addition, it can also be used in the treatment of depression or maintenance of the nervous system as well as Brain function is healthy. Vitamin E has properties that help the body fight aging or cell damage and slow down age-related changes. This vitamin also helps prevent heart disease, delicate cataracts or memory impairment. In addition, vitamin E also helps to keep the skin and hair healthy.
3. Foods that contain a lot of vitamins
Foods that contain vitamin A include cantaloupe, apricots, egg yolks, papaya,... Lean meats, whole grains contain a fairly abundant vitamin B1 content. Milk and dairy products along with green vegetables contain quite good levels of vitamin B2. Legumes, fish, and poultry are rich in vitamin B3. Fruits such as avocados, bananas and nuts are high in vitamin B6. Vitamin B12 is often found in shellfish, eggs, milk, etc. Vitamin C will be concentrated in citrus or citrus fruits and strawberries. Fatty fish such as salmon, milk, yogurt, cheese .. all contain quite rich vitamin D content. Vitamin E is found in many mangoes, asparagus, vegetable oils. Vitamin K is found in cauliflower, sweet potatoes and white potatoes, along with mushrooms.
4. Vitamin supplements
In addition to providing vitamins for the body from the diet, you can refer to functional food products that contain and have the ability to supplement vitamins for the body. However, not all objects need to be supplemented. Some special subjects need added sugar such as pregnant women or women who are breastfeeding need more vitamin B6, B12 as well as folic acid. Because at this time, women are very likely to experience a deficiency of these vitamins, which affects the development of the fetus. In addition, folic acid also helps reduce the baby's risk of neural tube defects or prevent premature birth, low birth weight.
Các loại vitamin tốt cho phụ nữ có thể bổ sung từ thực phẩm chức năng
5. Some notes when making a daily diet to provide a rich amount of vitamins for the body
Usually when following a vegetarian diet, even normal people or women need to supplement with special vitamins, vitamin B12 or ensure a diet rich in this vitamin. In addition, if you are a vegetarian and do not use dairy products, eggs, fish, or meat, there is a high chance that your body is at risk of vitamin A deficiency. To prevent this, you can include dark green fruits and vegetables in your diet.
Elderly women or those who avoid sun exposure need to use vitamin D supplements, however, you need to be careful if your body absorbs vitamin D in excess of the daily requirement. can be harmful to the body.
Middle-aged people often experience a deficiency of vitamin B, which plays an important role in metabolism and digestion. Therefore, it is necessary to supplement these vitamins through dairy products or green vegetables.
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