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Today’s women are health-conscious and prefer to follow a healthy diet plan. A healthy diet plan is one that includes the right combination of vitamins. Women of every age, weight and activity level need to consume a wide variety of vitamins to have optimal health and prevent different types of health problems.



Vitamin A contains cancer prevention agent properties. Ladies of any age require vitamin An as it helps in building and fortifying bones, teeth, delicate tissue, skin and mucous layers. Vitamin A likewise lessens the danger of incessant sickness, enhances vision, backs off the maturing procedure and lifts the insusceptible framework.

Sustenances that are rich in vitamin An incorporate carrots, melon, pumpkin, apricots, tomatoes, watermelon, guava, broccoli, kale, papaya, peaches, red peppers, spinach, eggs, liver, drain and sustained grains.


Known as riboflavin, Vitamin B2 is basic for good wellbeing, typical development and digestion. It helps support vitality and fortify the safe framework, while diminishing shivering and deadness, nervousness, stress and exhaustion.

A lack of vitamin B2 can influence digestion and impact the safe framework and neural capacities that can cause pale eyes and tongue, a sore throat, mouth ulcers, splits on the lips, dry hair, wrinkles and bothersome skin.

A portion of the nourishments rich in vitamin B2 are organ meats, cheddar, drain, yogurt, verdant vegetables, yeast, eggs, oats, entire grains, soybeans, almonds, nuts and mushrooms.


Vitamin B6, otherwise called pyridoxine, is a basic vitamin required for a solid resistant framework. This specific vitamin additionally enables the body to deliver hormones and cerebrum chemicals, which thusly lessens sadness, coronary illness and memory misfortune.

It can likewise help direct your glucose level. Pregnant ladies can eat sustenances with vitamin B6 to dispose of morning infection. Absence of vitamin B6 in the body can cause frailty.

A portion of the best nourishments for a sound measurement of vitamin B6 are invigorated oats, avocados, bananas, meats, beans, angle, oats, nuts, seeds, and dried organic products.


Vitamin B7, otherwise called biotin, is required for cell development and union of unsaturated fats. This vitamin keeps the sweat organs, hair and skin solid. Truth be told, it advances hair development and helps treat fragile nails. Likewise, vitamin B7 is required for bone development and bone marrow and keeps up typical cholesterol levels.

In spite of the fact that an inadequacy of vitamin B7 is exceptionally uncommon yet it happens then it can cause weak hair, rashes, unusual heart working, torpidity, weakness, and gentle melancholy.

A portion of the best nourishment decisions to get vitamin B7 are angle, sweet potatoes, almonds, carrots, bananas, melon, yellow organic products, green verdant vegetables, lentils, darker rice, peppers, egg yolks, soybeans, oats, drain, cheddar, yogurt and nuts.


Vitamin B9, otherwise called folic corrosive, is basic for each lady as it forestalls coronary illness, hypertension, Alzheimer’s, melancholy, malignancy and memory misfortune. It additionally upgrades mind wellbeing and cell working and enhances ripeness and fetal improvement amid pregnancy.

A lack of vitamin B9 in pregnant ladies can cause neural tube surrenders in the infant, for example, spina bifida.

Sustenances rich in vitamin B9 incorporate dull verdant green vegetables, squeezed orange, asparagus, melons, strawberries, invigorated grains, vegetables, beans, dietary yeast and eggs.


Another basic vitamin that each lady ought to eat is B12, which is essential for digestion, typical cell division and protein union. This vitamin counteracts coronary illness, memory misfortune and iron deficiency.

It likewise can be utilized to treat wretchedness and help keep up solid nerve framework and mind working. Vitamin B12 inadequacy can cause fractiousness, gloom and disarray. It can likewise cause tongue and mouth irritation.

A portion of the best nourishment hotspots for vitamin B12 are cheddar, eggs, angle, meat, drain, yogurt and invigorated breakfast grains.


Known as an insusceptibility supporter, vitamin C has numerous medical advantages for ladies. It helps accelerate the recuperating procedure, advances tissue development and lessens the hazard for specific sorts of tumor, coronary illness and tissue harm. It likewise assumes a key part in the arrangement of red platelets.

A portion of the best vitamin C-rich sustenances are broccoli, grapefruits, kiwi, oranges, peppers, potatoes, strawberries, sprouts and tomatoes.


Vitamin D is a fat-dissolvable vitamin that advances the assimilation of calcium, which assumes a key part in keeping the bones solid. Vitamin D additionally decreases the danger of numerous sclerosis, rheumatoid joint inflammation and different kinds of malignancy.

It can likewise help diminish pre-menstrual disorder indications and secure your vision. A lack of this vitamin may debilitate your bones and add to osteoporosis.

Short day by day presentation to daylight can give your body the required measurements of vitamin D. For most light-cleaned individuals, a presentation of 10 to 15 minutes is adequate to create enough vitamin D for the body. What’s more, you can eat sustenances that are rich in vitamin D like greasy fish, sustained drain, liver and eggs.


Vitamin E contains against maturing properties that battle cell harm and back off age-related changes in your body. This vitamin likewise counteracts coronary illness, waterfalls, memory misfortune and certain sorts of malignancy.

Besides, vitamin E is fundamental for skin and hair. It is regularly incorporated into hair and healthy skin items.

Sustenances that are rich in vitamin E incorporate wheat germ, hazelnuts, almonds, spinach, margarine, corn oil, cod liver oil, nutty spread, safflower oil and sunflower seeds.


Vitamin K assumes a key part in advancing solid bones, keeping up ordinary blood coagulating and lessening the danger of different heart infections. This specific vitamin is likewise essential for invulnerable working and vitality.

A portion of the best sustenance wellsprings of vitamin K are entire grain nourishment items, green verdant vegetables, soybean oil and fish oil.

To finish up, eating five servings of foods grown from the ground every day is a decent method to get all the fundamental vitamins. On the off chance that you are not getting the required measurements of vitamins from different nourishments, you can take vitamin supplements. In any case, before taking any supplement, counsel your specialist.