Sometimes as a woman, you need something extra to boost the immune system and energy level. The choice of food also helps with PMS complaints, maintaining a youthful appearance and maintaining healthy, strong bones. Don’t have an idea of which nutrients you should eat? No problem! This article lists the eight best daily vitamins for women, in a nutshell.
List Of Best Daily Vitamins For Women
1 – Calcium
It is especially essential for women with lactose intolerance. Bones are the most powerful at the age of 30 years. The calcium concentration in the blood is also highest at that age. But level declines with the growing age. Calcium is important to keep the bones strong for longer. Also, calcium supports the signal transfer from nerves to the body. Calcium relieves PMS symptoms such as swelling and headache.
Rich source of calcium: yoghurt, spinach and hard cheese
2 – Vitamin D
This vitamin is essential for women who don’t spend much time outside. Sunlight helps the body produce vitamin D, but this is often not enough, especially in the winter. Vitamin D also gives powerful bones. This vitamin also strengthens the immune system and improves mood. According to a study in the Journal of Clinical Sleep, vitamin D also reduces greediness.
Rich source of vitamin D: salmon and mushrooms
3 – Coenzyme Q10 (CoQ10)
Essential for those who want to stay young for a long time, both from outside and inside. This coenzyme is an antioxidant produced by the body. The enzyme causes the growth of new cells and protects against damage caused by free radicals. Q10 works together with Vitamin E and gives the skin a nice shine, reduces migraine and is a good source of energy.
Rich source of CoQ10: fatty fish, broccoli and cauliflower
4 – B vitamins
B Vitamins are the essential nutrient for vegetarian women who eat fewer carbohydrates. These nutrients (such as folic acid, B6 and B12) improve mood, protect nerves and blood cells, which guarantees healthy DNA. B vitamins also prevent memory disorders and extreme fatigue.
Rich source of B vitamins: cereals, milk, milk products, meat, eggs and fish.
5 – Iron
Iron is a nutrient for women who tired frequently. Iron transports oxygen to the blood, increases energy levels and reduces headaches and irritations. Iron deficiency occurs among 30% of the population, making it the most common deficit.
Rich source of iron: spinach, omelette, pumpkin seeds, and lentils.
6 – Probiotics
Probiotics are essential for women suffering from the fat belly, cramps and blockage. Probiotics is known for the beneficial bacteria. These microorganisms are known to support not only healthy digestion but also for good urinary tract health. Probiotics increase the resistance and thus reduces the severity of the cold and flu.
Rich source of probiotics: yogurt with microorganisms, kefir, and kimchiwawa powder.
7 – Omega 3 fatty acids
Omega 3 is essential for women with dry skin and hair, memory problem and poor eye sights. Omega-3 promotes good brain and body health, improves mood and has an anti-inflammatory effect. The body does not make this itself, so it is essential to get this through a supplement or diet. Regarding omega-6: one already gets more than enough through the diet.
Rich source of omega-3 fatty acids: linseed oil, tuna, spinach, brown rice, and banana.
8 – Magnesium
Magnesium is an essential nutrient for women suffering from stress and insomnia. It plays a vital role in more than 300 biochemical body processes. It improves bone quality, sleep and strengthens resistance. Magnesium also regulates blood sugar levels and reduces PMS complaints and mood.
Rich source of magnesium: halibut, spinach, brown rice and dark chocolate.