6 Daily Wellness Vitamins and Minerals for Women

Vitamins and minerals are a must-have for all-round health and well-being. But there is the chance that you aren’t getting enough in the daily diet.

Cantaloupe Sliced

 

Below are six of the key nutrients that are certain to benefit the health:

 

1 – Vitamin A

Vitamin A is awesome of the overall well-being; this antioxidant helps to slow skin aging, cuts the risk of heart disease, improves eyesight, and boosts the immune system. But, vitamin A is quite toxic if overdosed, so stay within the recommended guidelines (2,300 IU or international units).

Vitamin A is best sourced from a beta-carotene, such as a cup of sliced cantaloupe or a large carrot.

 

2 – B Vitamins

The eight beneficial B vitamins are desired for the ability to help keep the mind sharp, maintain muscle tone, and metabolism. A vital component for young women is folic acid (B9), which guards against birth defects and cancers, as well as keeping red blood cells healthy.

A daily recommended dosage is in the region of 400-600 micrograms (mcg); use the higher dosage if pregnant. B vitamins are easy to source from the day-to-day diet, especially for those that eat grains. Easy sources of this vitamin include beans, asparagus, whole-grain breads, and fortified breakfast cereals.

 

3 – Vitamin C

Vitamin C is said to help in a variety of areas, including those related to prevent eye illnesses, prenatal problems, heart disease, and boost the immune system. This antioxidant also helps fight off wrinkles and speed up the body’s ability to heal wounds. ##Daily dosage for vitamin C is calculated at 75 milligrams (mg). A well-balanced diet can provided your daily allowance, which should include eating plenty of vibrant vegetables and citrus fruits.

 

4 – Vitamin D

Vitamin D is highly rated for its ability to play a major role in muscle function and absorb calcium. Studies indicate this vitamin has the potential to lower breast cancer risks by 50% and give greater protection for both diabetes and ovarian cancer.

A daily dose of vitamin D is in the region of 1,000 to 2,000 IU. Salmon, orange juice and milk contain a small concentration of vitamin D, so it might benefit to take a supplement to get the full daily dosage.

 

5 – Calcium

Calcium is the most effective solution to maintain strong bone density, and taking calcium early is certain to help in later life. This mineral also helps with nourishing the nervous system and building strong teeth.

A daily dosage of 1,000mg is usually recommended. A supplement is generally needed to achieve this intake. Cheese, milk, and yogurt are loaded with calcium, but this won’t get you anywhere near the daily recommended dosage.

 

6 – Iron

A deficiency of iron can result in a weakened immune system and anemia (low red blood cells). Iron can also benefit women that experience issues with heavy periods.

A daily recommended dosage is 18mg. This mineral is easily source from iron-rich foods like red meat or breakfast cereals. But, avoid an excessive intake as too much iron can have a negative impact on the health.

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