Many women need healthy habits and this starts with a good diet plan. A meal plan means more vitamins and minerals too.
No matter the age, weight, race and status, all women need universal list of healthy nutrients. Healthy diet means healthy weight loss and wellness too but also safety from illnesses.
The vitamins are organic items and aid in overall health. they all link to each other for health harmony. Deficit in some vitamins can impair the health a lot so you have to take all natural vitamins, daily. Supplements are also good since food is not always enough
1. Vitamin A
This is vital for bones, skin, soft tissues, mucous membranes and teeth. It is antioxidant and stops chronic issues, improves vision, slows ageing and boosts immunity. Foods: carrot, pumpkin, tomato, broccoli, papaya, eggs, kale, milk, liver, cereals.
2. Vitamin B2
For better growth and developing, metabolism, energy, immunity and less anxiety/stress/fatigue. Foods: green veggies, leafy veggies, whole grains, yeasts, soy beans, nuts, mushrooms.
3. Vitamin B6
For immunity, hormonal balance, less depression, no memory loss and heart issues, healthy sugar levels, for expecting mothers to prevent morning sickness. Foods: sweet potato, fish, banana, cantaloupe, yellow fruits, yoghurt, cheese, lentils.
4. Vitamin B12
For healthy gut flora and metabolism, normal cell work and protein processes, no anemia/memory loss/heart issues, healthy nerve and brain work. Foods: eggs, cheese, milk, cereals.
5. Vitamin B9
Less heart issues and hypertension, less depression, less risk of Alzheimer’s/cancer/memory loss, better female fertility and less fetal damages. Foods: dark leafy greens, OJ, asparagus, strawberries, melons, legumes, yeast, eggs.
6. Vitamin C
For healthy tissues, less cancer risks, less tissue damages, and healthier red blood cells. Foods: peppers, broccoli, potato, sprouts, strawberries, tomatoes.
7. Vitamin D
Better calcium absorbing, healthier bones, less risk of multiple sclerosis/rheumatoid arthritis and cancer too, less PMS signs. Foods: milk, eggs, liver.
8. Vitamin E
Less free radical damage and slower aging of skin, safety from cataract, heart issues, memory loss and cancer. Foods: almonds, hazelnuts, margarine, cod liver oil, corn oil, safflower oil, sunflower seeds, peanut butter.
9. Vitamin K
For strong bones, healthy blood and less heart issues. Foods; whole grains, fish oil, green leafy veggies and soybeans.