The quality and completeness of nutrients are influenced by the variety of types of food consumed. This aims to meet the needs for balanced nutrition which is the principle of the diet recommended by the Ministry of Health of the Republic of Indonesia.
The more variety of food consumed, the easier it is for the body to obtain various useful and needed substances, one of which is vitamins. Vitamins are organic compounds that the body needs in small amounts. Most vitamins cannot be produced by the body and therefore must be obtained through food or drink intake.
Here are some types of vitamins needed especially for women:
Antioxidant
This group includes vitamin A (retinol, beta carotene, and carotenoids), vitamin C, and vitamin E. These three types of vitamins are responsible for protecting the body from free radicals which are small particles that can damage cells. Antioxidants are believed to reduce the risk of certain health problems and can slow down a person's aging process.
- Beta carotene
Our body will turn it into vitamin A which is useful for maintaining healthy eyes, soft tissue, and skin. Beta-carotene can be found in carrots, papaya, tomatoes, spinach, and guava.
- Vitamin C
Vitamin C plays a role in accelerating the wound-healing process and helps the body produce red blood cells. Vitamin C can also increase the amount of norepinephrine which is a brain compound that can increase a person's alertness and concentration. You can find vitamin C in grapes, kiwis, oranges, potatoes, strawberries, and tomatoes.
- Vitamin E
Vitamin E is needed to maintain healthy cells in the body. Vitamin E is believed to slow signs of aging. But if consumed too much every day, vitamin E can increase the risk of bleeding. Vitamin E can be found in nuts.
Various B Vitamins
There are several types of nutrients in this one. However, 3 of them are very important for the health of the body, namely:
- Vitamin B6
Vitamin B6 is also known as pyridoxine. This vitamin is useful for keeping the brain working properly. Vitamin B6 also helps the body to convert food into energy or what is also known as a metabolic process. Fish, avocados, potatoes, bananas, and chicken are some examples of foods that contain vitamin B6.
- Vitamin B12
This vitamin is also important to support metabolic processes. In addition, vitamin B12 also helps the body in the process of producing red blood cells. You can find vitamin B12 in cheese, eggs, fish, beef, milk, and yogurt.
- Folic acid
This nutrient plays a role in maintaining the health of the brain and spinal cord (spinal cord). Folic acid is a building block of DNA, RNA, and cells. Folic acid is also responsible for preventing DNA changes in a person that can lead to cancer.
Folic acid is very important for pregnant women to prevent birth defects in the baby they are carrying. Foods that are rich in folic acid content include green vegetables, strawberries, eggs, melons, oranges, and others.
Vitamin D
Even though it may be called a vitamin, vitamin D works like a hormone. Vitamin D helps the process of channeling calcium and phosphorus into the bloodstream. When the body doesn’t get enough vitamin D, the calcium and phosphorus it needs will be taken from the bones. Over time, this makes the bones thin and leads to osteoporosis. You can get vitamin D from eggs and fish, especially salmon, mackerel, and sardines.
Vitamin K
This vitamin plays an important role in maintaining bone strength and helps blood clot for the elderly. The best food sources for vitamin K are green vegetables, broccoli, soybean oil, and fish oil.
Most nutritionists will recommend getting the various types of vitamins above through daily food intake. However, supplements can be the right choice to overcome deficiencies. Consult with your doctor before deciding to take any type of supplement.
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Source:
Ratini, M. (2021). Vitamins Women Need. WebMD. [online]. https://www.webmd.com/women/guide/essential-vitamins-for-women-at-every-age