The National Diet and Nutrition Survey says that  46 % of girls aged between 11 and 18 and one in four adult women have low iron intakes and half of women do not get enough selenium.

10 important vitamins that a woman should take to avoid health problem:

Vitamin A

  • important for a healthy skin, teeth, bones, tissues and mucous membranes and also to reduce the risk of some serious diseases
  • eat more: broccoli, red peppers, pumpkins, papaya, apricots, cantaloupe, fortified cereal, and spinach.

Vitamin B2

  • or riboflavin  is  helpful against fatigue, stress, anxiety, pale eyes, mouth ulcers, cracked lips, sore throat, dry hair, tingling and numbness in the limbs
  • eat more: milk, almonds, eggs, organic meat, nuts, mushrooms, fish, whole grains, vegetables, soybeans, and yeast.

Vitamin B6

  • pyridoxine, prevents depression, memory loss, heart disease ,maintain healthy blood sugar levels,
  • lack of  this vitamin  could lead to anemia
  • Eat more: meat, seeds, fortified cereal, fish, beans, oatmeal, avocado, bananas, as well as dry fruits.

Vitamin B7

  • or biotin keeps the healthy cellular growth and synthesis of fatty acids
  • will improve the health of the hair, cells, skin and sweat glands,
  • regulate your cholesterol ,keeps the bones and bone marrow healthy
  • Lack of vitamin B7 causes: anemia, brittle hair, depression, skin rashes, lethargy and abnormal heart rhythm
  • Eat more: fish, almonds, cheese, green leafy vegetables, sweet potatoes,eggs, lentils,  milk, soybeans, peppers, oatmeal, yellow fruits, yogurt and brown rice.

Vitamin B9

  • folic acid can improve the blood pressure,prevent cancer depression and memory loss,
  • promote good function of the cells as well as brain health
  • the deficiency of vitamin B9 in the body can cause developmental problems in babies
  • eat more: yeast, melons, orange juice, dark leafy green vegetables, legumes, asparagus and fortified cereal.

Vitamin B12

  • important for proper protein synthesis and cell division,
  • improve the metabolism
  • treat depression and other neurological problems
  • eat more: fish, dairy products, fortified cereal, and cheese.

Vitamin C

  • improves our whole immune system
  • prevents various diseases and infections
  • eat more: strawberries, citrus fruits, sprouts, potatoes, tomatoes, and peppers.

Vitamin D

  • fat-soluble vitamin
  • important for calcium absorption in the body
  • eat more: animal liver, fatty fish, dairy products and eggs.

Vitamin E

  • help against age-related conditions, delay the aging process,prevent heart diseases , cancer and cataract.
  • Eat more: corn, spinach, peanut butter, cod liver oil, margarine, almonds, cauliflower, hazelnuts, etc.

Vitamin K

  • keeps healthy bones,proper blood clotting ,  healthy immune system and steady energy levels
  • Eat more: green leafy veggies, whole grains, fish oil,  soybean oil.

Live healthy and happy life…

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