Hello, dear reader! As a woman, it is important that you support your health and provide your body with the nutrients it needs. In this blog article, we will introduce the ten most important vitamins that are important for women. These vitamins help to improve your overall health and increase your well-being. Find out now which vitamins you should definitely include in your diet!
Vitamin A (beta-carotene):
Vitamin A plays a crucial role in healthy skin, vision and the immune system. The recommended daily dose for women is 800 micrograms. You can meet your vitamin A requirements by eating vegetables such as carrots, spinach and pumpkin.
Vitamin B complex:
The vitamin B complex, which includes B1 (thiamine), B2 (riboflavin), B3 (niacin), B6 and B12, plays an important role in energy metabolism, nerve function and the formation of red blood cells. The recommended daily dose varies depending on the vitamin of the B complex. A balanced diet with wholemeal products, pulses and lean meat can help you to meet your requirements.
Vitamin C:
Vitamin C is a powerful antioxidant and supports the immune system. It is also important for collagen formation, which is necessary for healthy skin, gums and teeth. The recommended daily dose for women is 80 milligrams. You can find vitamin C in citrus fruits, peppers and broccoli.
Vitamin D:
Vitamin D plays an important role in maintaining bone health and muscle function. The recommended daily intake for women is about 5 micrograms. You can get vitamin D from sunlight on the skin or from foods such as oily fish, eggs and mushrooms.
Vitamin E:
Vitamin E is a powerful antioxidant and protects cells from free radical damage. It also supports skin health. The recommended daily intake for women is 12 milligrams. Nuts, seeds and vegetable oils are good sources of vitamin E.
Vitamin K:
Vitamin K is important for blood clotting and maintaining bone health. The recommended daily intake for women is 75 micrograms. Green leafy vegetables such as spinach and kale are good sources of vitamin K.
Biotin:
Biotin, also known as vitamin B7, is important for healthy skin, hair and nails. The recommended daily intake for women is 50 micrograms. Eggs, nuts and oatmeal contain biotin.
Vitamin B9 (folic acid):
Folic acid is important for cell division and the formation of red blood cells. It is particularly important for women before pregnancy. The recommended daily dose for women is around 200 micrograms. Pulses, green leafy vegetables and wholegrain products contain folic acid.
Vitamin B12:
Vitamin B12 is important for the formation of red blood cells and the maintenance of a healthy nervous system. The recommended daily intake for women is 2.5 micrograms. It is mainly found in animal products such as meat, fish and dairy products.
Omega-3 fatty acids:
Omega-3 fatty acids have anti-inflammatory properties and support heart health. The recommended daily intake for women is around 250-500 milligrams of EPA and DHA. You can find omega-3 fatty acids in fatty fish such as salmon, mackerel, sardines and krill. Whereby omega-3 fatty acids from krill have the highest bioavailability. For vegans ,linseed oil is recommended as the richest source.
Conclusion:
Including the above vitamins in your diet can help optimize your overall health as a woman. It is important to follow the recommended daily doses and eat a balanced diet with a variety of fresh fruits, vegetables, whole grains and healthy proteins.
If you want to put together your own vitamin mix based on the information above, you can do so in our configurator .
If you are not yet familiar with the subject, you can answer the 15 questions in our online analysis . The algorithm will then create your perfect, tailor-made recipe for you.
Or do you want to know first whether you are missing anything at all? Then we have the perfect and painless blood test for you.
Take good care of your health!
