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Useful vitamins for Woman to maintian a healthy body

Vitamins are the essential nutrients that every organism need for a healthy body which can be gained through their diet. Vitamins can be taken in the form of food or directly through pills and vitamin supplements.

Gender doesn’t matter intake of vitamins but there is a difference between man and woman in choosing the right intake of vitamins. According to the Centers for Disease Control and Prevention (CDC), vitamins and micronutrients are essential for normal cell function, growth, and development.
Want to know the vitamins which help woman for a healthy body? Here are the details:

  1. Vitamins A –

Vitamin A is a fat-soluble vitamin which is also a powerful antioxidant and helps to maintain a glowing skin, Right vision, and healthy skeletal tissue. For pregnant women, the vitamin A demand is the highest during the last trimester; most often, women suffer from vitamin A deficiencies during this time. A pregnant woman can suffer from night blindness if her vitamin A intake is not sufficient

Intake Dose:

14 years old and up: 700 mcg/day

When pregnant: 750-770 mcg/day

When breastfeeding: 1,200-1,300 mcg/day

Dietary Sources:

Carrots, Apricots, cantaloupe, leafy vegetables etc.

  1. Vitamin B1 :

Vitamin B1 is a water-soluble vitamin which carries the nutrients into the bloodstream. B1 enables the body to use the carbohydrates as energy which plays a key role in the functioning of nerve, muscle, and heart.

Intake Dose:

Females age 14 to 18 years: 1.0 mg/day

Females age 19 and older: 1.1 mg/day

Dietary sources:

Lean meat, Nuts, seed, whole grains, oranges, eggs, potatoes etc.

  1. Vitamin B2:

Vitamin B2 is also called Riboflavin which converts carbohydrates to glucose, In addition to producing energy for the body, riboflavin works as an antioxidant, fighting damaging particles in the body known as free radicals.

Intake Dose:

Females age 14 to 18 years: 1.0 mg/day

Females age 19 and older: 1.1 mg/day

Dietary sources:

Brewers’s yeast, Almonds, Organ meat, Whole grains, Milk, Yogurt, eggs, broccoli etc.

  1. Vitamin B3:

Vitamin B3 is also called Niacin which helps in decreasing the cholesterol levels in the body. Niacin will modestly lowers Bad LDL cholesterol, For people who have already had a heart attack, niacin seems to lower the risk of a second one, The intake of 14 milligrams of niacin for a woman helps to maintain the healthy cholesterol levels.

Intake dose:

Women: 14 milligrams daily

Women (pregnant): 18 milligrams daily

Women (breastfeeding): 17 milligrams daily

Dietary sources:

Legumes, Fish, Poultry.

  1. Vitamin B5:

Vitamin B5, also known as pantothenic acid, is a water-soluble vitamin that is found in all living cells within the body. Vitamin B5 is essential for hormone production, immune system health, and producing energy.

Intake dose:

men and women 14 years and older, 5 mg

pregnant women, 6 mg

breastfeeding women, 7 mg

Dietary sources:

Broccoli, Sweet and white potatoes, Mushrooms, tomato, egg yolks, cereals, peanuts, soya etc.

  1. Vitamin c:

Vitamin C helps to repair and regenerate the tissues in the body. According to the National Institutes of Health (NIH), the recommended vitamin C daily allowance (RDA) for adults over age 19 is:

women, 75 mg per day

pregnant women, 85 mg per day

breastfeeding women, 120 mg per day.

Dietary sources:

Citrus fruits, Strawberries, Brussels sprouts etc.

  1. Vitamin D:

Vitamin D helps your body to absorb the calcium and to maintain healthy bones. Low levels of vitamin D in pregnancy are associated with gestational diabetes, pre-eclampsia, and small infants.

Intake Dose:

children and teens: 600 IU

adults up to age 70: 600 IU

adults over age 70: 800 IU

pregnant or breastfeeding women: 600 IU

Dietary sources:

Skin to be exposed to the sunlight, Fish, Fish liver oil, Egg yolks, fortified milk etc.

  1. Vitamin E:

Vitamin E that plays the role of antioxidants preventing free radical damage to specific fats in the body that are critical for your health. It helps in balancing cholesterol, prevents disease development, Repairs damaged skin, prevents hair fall, Vitamin E is critical during pregnancy and for proper development in infants and children because it protects critical fatty acids and helps control inflammation.

Daily intake of the vitamin for females:

14 years and up : 15 mg/day (22.4 IU)

Pregnant: 15 mg/day (22.4 IU)

Breastfeeding: 19 mg/day (28.5 IU)

Dietary sources:

Mango, asparagus, vegetable oils, avocado, kiwi etc.

  1. Vitamin K:

Vitamin K plays a key role in helping the blood clot, preventing excessive bleeding. Unlike many other vitamins, vitamin K is not typically used as a dietary supplement. Low levels of vitamin K can raise the risk of uncontrolled bleeding. While vitamin K deficiencies are rare in adults, they are very common in newborn infants.

Intake dose:

pregnant women, 6 mg

breastfeeding women, 7 mg

Dietary sources:

Cauliflower, Kale, beef, leafy vegetables, meat, fish, cereals etc.

  1. Choline:

Choline is a water-soluble nutrient that is related to other vitamins, such as folate and those in the B vitamin complex family. Our bodies are able to make a small amount of choline on their own, but the rest we must obtain from food sources.

Intake dose:

Infants and babies: 125- 150 mg

Children ages 1-8: 150- 250 mg

Teens ages 8-13: 250- 375 mg

Women above age 14: 425- 550 mg

Pregnant women: 450-550 mg

Women who are breastfeeding: 550 mg

Dietary sources:

Eggs, Liver, beef, salmon, breast milk, cruciferous vegetables etc.

For any suggestions and queries contact Mrs. Sarah Hussein and discuss your problems with her and get the best solution.