While many dietary recommendations are beneficial to both men and women, women’s bodies have different needs when it comes to vitamins.
Vitamins are essential for your overall health. Getting them in the daily recommended intake(DRI) amounts can be easy if you maintain a healthy, balanced diet. Most women can get all the essential vitamins they need by making smart food choices. However, some women may need vitamin supplements.
According to the Centers for Disease Control and Prevention (CDC), vitamins and micronutrients are essential for normal cell function, growth, and development. Since we can’t produce all the nutrients we need, we must get many of them from food.
The following vitamins are imperative for the body to function properly:
- vitamin A, which is essential for healthy vision, skin, and skeletal tissue
- vitamin B1 (thiamin), which helps the body metabolize fats and produce energy
- vitamin B2 (riboflavin), which is an antioxidant and protects the body’s cells against free radicals
- vitamin B3 (niacin), which can lower the risk of cardiovascular disease
- vitamin B5 (pantothenic acid), which is essential for hormone production, immune system health, and producing energy
- vitamin B6 (pyridoxine), which helps produce myelin, a protective layer around cells
- vitamin B7 (biotin), which is necessary for the metabolism as well as healthy skin, hair, nails, and cells
- vitamin B9 (folate), which is necessary for the proper functioning of the nervous system
- vitamin B12 (cobalamin), which is essential for the production of healthy red blood cells and nerve cells
- vitamin C, which is essential for growth and repair in body tissue
- vitamin D, which aids in calcium absorption and allows for healthy bones and optimal immune function
- vitamin E, which protects against free radicals and can boost the immune system
- vitamin K, which can help the blood to clot and prevent excessive bleeding, and keeps your heart healthy and your bones strong
- choline, which is important for liver function, nerve function, and muscle movement
Many vitamins perform similar functions. For example, both vitamins A and C promote the health of the teeth and soft tissues. Many of the B vitamins help your metabolism function properly and help with red blood cell production.
Some bodily functions require specific vitamins. For example, vitamin D is essential in helping the body to absorb and maintain the proper levels of calcium. It’s also key for a healthy immune system to protect the body from illness. However, it is difficult to get from your food. Luckily, it’s produced by the skin after exposure to sunlight. Just going outside during the day twice a week for 10-15 minutes will do the trick. Be sure that you don’t wear sunscreen during this time, since sunscreen blocks the production of vitamin D.
Another bodily process you need a specific vitamin for is blood coagulation, which requires vitamin K. Thankfully, vitamin K deficiency is very rare. That’s because the bacteria in the intestines produce about 75 percent of the vitamin K your body needs. Research shows that healthy gut bacteria contribute to the absorption of vitamin K and other nutrients needed for immune health. All you need to do to get the rest of the vitamin K you need, along with the other essential vitamins, is eat a variety of healthy foods.
Below are suggestions of foods you can eat for each vitamin, and the DRI for adults and children over 4 years old:
|Vitamin||Food source||Daily recommended intake (DRI)|
|A||carrots, apricots, cantaloupe||5,000 international units (IU)|
|B1 (thiamin)||lean meats, nuts and seeds, whole grains||1.5 milligrams (mg)|
|B2 (riboflavin)||milk and other dairy products, green leafy vegetables||1.7 mg|
|B3 (niacin)||legumes, fish, poultry||20 mg|
|B5 (panthothenic acid)||broccoli, sweet and white potatoes, mushrooms||10 mg|
|B6 (pyridoxine)||avocado, banana, nuts||2 mg|
|B7 (biotin)||pork, nuts, semi-sweet chocolate||300 µg|
|B9 (folate)||beets, lentils, peanut butter||400 µg|
|B12 (cobalamin)||shellfish, eggs, milk||6 micrograms (µg)|
|C||citrus fruits, strawberries, Brussels sprouts||60 mg|
|D||fatty fish such as salmon, fortified milk and dairy products||400 IU|
|E||mango, asparagus, vegetable oils||30 IU|
|K||cauliflower, kale, beef||80 µg|
|choline||eggs, meats, fish, cruciferous vegetables||400 mg|
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