Is your hair dull? Do your nails constantly chip? Feeling sluggish? If you answered yes to any of these questions, then you might be lacking one of the essential vitamins that every woman needs. In the land of processed snacks and fast food, many are consuming empty calories and are not ingesting the vitamins and minerals they need. In order to consume the proper balance of vitamins and minerals you should eat a diet of fresh fruits and vegetables with whole grains as well. When that’s not possible, there is hope! With the addition of a few supplements, you can compensate for your nutritional short comings. Let’s take a look at the 7 vitamins you might be lacking.
1. Vitamin D
The purpose of vitamin D is to maintain healthy levels of calcium and phosphorous in the blood. Vitamin D can be gained by simply soaking in some sun rays. It can be found in a variety of foods including fortified milk, eggs and fish. If you stay indoors all the time, you could have low levels of this essential vitamin.
Iron is the culprit to having a healthy production of hemoglobin. Iron can be found in red meat, beans, lentils, egg yolks and artichokes. Not consuming enough iron can cause anemia, which is no fun! You could feel tired or dizzy frequently. The good news is doctors can check your iron level with a quick blood test.
3. Vitamin C
Vitamin C is a water soluble vitamin that your body needs to make collagen in the bones, muscles, blood vessels, and cartilage. It also aids the body in absorbing iron. Vitamin C is found in many fruits and vegetables, the most common being citrus fruits. It’s also a great vitamin to take when you are fighting off a cold because it boosts your immune system!
Most commonly known for consumption during pregnancy, folic acid is something our bodies need at every age. It supports nerve function, prevents anemia, supports red blood cell production and is given credit for warning off Alzheimer’s and Osteoporosis related injuries. Folate can be found in asparagus, lentils, collard greens, pinto beans, liver and more.
5. Vitamin B-12
Also a water soluble vitamin, vitamin B-12 is important for red blood cell production, helps to make DNA, and maintains healthy nerve cells. It can be found in foods such as raisin bran, chicken breasts, yogurt, eggs, clams, oysters, mussels, liver, beef, and fish.
6. Vitamin E
Vitamin E in an antioxidant. It is important in helping your body to absorb vitamin K, and it also aids in the production of red blood cells. You can find vitamin E in foods such as olives, asparagus, wheat germ, seeds, nuts, vegetable oils and corn.
7. Vitamin B Complex
This encompasses 8 vitamins (including B-12) that are needed for your body’s healthy growth and development. They help to turn food into energy, regulate enzymes, and monitor proteins. Vitamin B complex can be found on every level of the food pyramid. Fish, red meats, white meats, leafy vegetables, fruits, beans, grains, nuts and dairy all play a part in contributing to the makeup of the B complex.
By eating a well rounded diet and avoiding prepackaged food, you can keep a healthy balance of vitamins and minerals in your body. Each vitamin plays an active role within your body so it‘s important to make sure your levels are in check. Talk to you doctor about these 7 vitamins you might be lacking and ask for a quick test to see if you could benefit from a daily supplement. There are dozens of multi-vitamins available over the counter and some are designed specifically for women. Do you take a vitamin supplement? If so, share which one so other readers can find the best brands
Top Image Source: weheartit.com