Every year, billion dollars pour by people around the world for health. Being health conscious is something one should be aware of, making choices in food can make a big difference in healthy living. Eating food with essential nutrients is just not fair enough, everyday wellness habits can add happiness and prosperity in good health. Apart from a balanced diet with all necessary supplements, daily rebounding exercise plays beneficial role in health and fitness.
Vitamins and minerals are essential nutrients for the body but needed in small amount for proper growth and functioning. Deficiency/Over-dosage of any or more vitamins/minerals can be dangerous, sometimes are the reasons for permanent, temporary disorders, can even lead death. They are helpful in boosting health, improves immune system, regulates internal and external body functioning, produce energy, perform a hundred of roles and repair cellular damage.
The need of vitamin and mineral varied a lot in both men and women, also depend on age, physical work, body need. In-fact women are more conscious about diet, which even is the prime cause of health deficiencies. Throughout life, women’s are at highest deficiency risk. Taking right nutrition and proper dietary supplements (artificial/natural) can lower the risk of health problems, and maximize the life span in a healthy way.
Best Supplements for Women
Vitamin B (Folic Acid): is a water-soluble vitamin, a compound group of eight vitamins, therefore the term as Vitamin B Complex. This folate plays unique role in healthy metabolism and proper functioning of the body. Deficiency of any of Vitamin B from complex group can be dangerous for health and can cause many health problems like anaemia, fatigues, loss of appetite, eczema, hair loss, muscle cramping, even more. Vitamin B is one of the best supplements for women, helpful in reducing the risk of cardiovascular related issues (heart attack, heart strokes), even proves as a boon for mood, and lowers hypertension, anxiety, stressful and depressive conditions. Health science proved in a recent study that adequate intake of folic acid in diet with food or as additional dietary supplement can boost memory power. It helps in maintaining healthy skin and plays a vital role in preventing skin related allergies.
Vitamin B is good for pregnant women as it prevent birth defects in fatal development and is beneficial for building up new cells and tissues, even prevent changes in DNA and lowers the risk of cancer.
The types of Vitamin B are: Thiamine (B1), Riboflavin (B2), Niacin (B3), Pantothenic Acid (B5), Pyridoxine (B6), Biotin (B7), Folate (B9), and Cobalamin (B12). Sources of all Vitamin B complex: Whole grains, beans, green leafy vegetables, almonds, peanuts, milk and other dairy products (yogurt, cheese, cottage cheese, buttermilk), eggs, sprouts, soya beans, red meat, avocados, legumes, chicken, lentils, brown rice, wild rice, turkey, salmon, pork, fish, potatoes, carrot, cauliflower, spinach and various types of nuts. Vitamin A: Is good for overall wellness and fitness for females. It is a fat-soluble antioxidant compound. It is subdivided into two types; retinoid and beta-carotene. The difference between them both is that, retinoid is the one which comes from animal products and beta-carotene on the other hand comes from plants. In a health study done by the World Health Association and the American Health Association found that, eating too much of Vitamin A can harm health. Females need this powerful antioxidant according to age. The intake of Vitamin-A varies a lot from teenage girl to elderly women. In short the benefits of Vitamin-A are: Improve the immune system, plays vital role in proper growth of bones and reduces the level of bone related problems, which is more in females than males. This antioxidant is the best supplement for women, highly recommended beauty experts as because it reduces the premature aging, helps in skin tightening, regulates flawless/radiant skin and add glamor to women’s health.
Vitamin-A is even responsible for cell division and cell growth. Apart from glowing skin, charming smile and gorgeous eyes of women can enhance her beauty much more, so for healthy teeth and sharpen vision Vitamin A is a boon. It also plays vital role in increasing oestrogen (female sexual hormone), good for reproduction. Even the inadequate amount or high intake of Vitamin A can lead to the development of various types of cancer cells. This particular antioxidant lowers the risk of skin related problems and allergies. Vitamin A rich food: carrots, chilli peppers, dark leafy vegetables (kale, lettuce, spinach, cabbage, collards), Sweet potato, pumpkin, turnip green, beet green, winter squash, tomatoes, mangoes, apricots (fresh/dried), watermelon, cantaloupe, bell peppers, dandelion green, broccoli, milk, eggs, cheddar cheese, cod liver oil, liver (turkey, beef, pork, chicken), fish and spiralling.
Vitamin K: Is a fat-soluble vitamin, listed in one of the best supplements for women sometimes referred as, “forgotten vitamin”. Vitamin k is divided into three types, K1, K2, and K3. The recent health study claims that, ample Vitamin K intake can lead to healthy and long life. Vitamin K is named after a German word “coagulation” which mean blood clotting, hence this vitamin in particular is associated with blood clotting. This fat-soluble vitamin is more synthesized by plants because plants are directly related to the process of photosynthesis. Hence, because of this it is often termed as phylloquinone, phytomenadione, or phytonadione. The prime deficiency of Vitamin K is found more in adolescents and young adults as compared with the elderly. Vitamin K is good for bone related problems like osteoporosis, osteopenia, binds minerals strongly. This fat-soluble vitamin is also helpful in preventing the growth of cancer cells like prostate cancer, liver cancer. Vitamin K is also beneficial in the fight against oral, colon, stomach, nasopharynx cancers.
Surprisingly, Vitamin K has been found in reducing the risk of diabetes and maintains insulin sensitivity. Adding Vitamin K in the diet may reduce the risk of cardiovascular diseases or heart related problems, even blockage in arteries and heart stroke. The most common deficiency of Vitamin K can cause heavy menstrual bleeding, bruising, blood in urine, gum bleeding, nose bleeding. The deficiency of Vitamin K in pregnant women can lead to internal bleeding, which may result in malformed fingers or under-developed facial features in fetus like: ears, nose, and chin.
Deficiency of vitamin K can also lead to Alzheimer, Haemorrhaging, and Anaemia. To prevent deficiency of Vitamin K intake, well-nourished diet is essential. Best supplements of Vitamin K food include: Green leafy vegetables (kale, spinach, beet greens, collards, chard, turnip greens, broccoli [Chinese and frozen], dandelion greens), salad vegetable (garden cress, water cress, spring onions, celery, arugula, cos lettuce, endive, lettuce leaves, iceberg lettuce, green lettuce, red lettuce, chicory greens, cucumbers), herbs: fresh and dried (thyme, parsley, marjoram, basil, chives, coriander, sage), Brussels, sprouts, cauliflower, cabbage [red cabbage, savoy cabbage], pak Choi, chili powder, curry powder, cayenne pepper, asparagus, fennel, pickles (both sweet and sour), soybeans (raw and roasted), olive oil, soybean oil, rapeseed oil, sesame oil, dried fruits (peaches, currants, berries, nuts, pears, figs), sweet corns, winter squash, tomatoes, watermelon, litchis, bananas, oranges, apples, pineapples, peaches and strawberries are the richest sources of Vitamin K.