Vitamins for Women

Women require specialized nutrition, and these needs often change with age. However, the only essential vitamin for women that the body can produce on its own is vitamin D, making it necessary for other needed nutrients to be obtained through food or supplements.

Antioxidant vitamins

Vitamin A - Created by compounds called carotenes, these vitamins for women are essential for cell protection against free radicals. Foods that contain vitamin A and carotenes include carrots, broccoli, spinach, pumpkin, peaches, red peppers, and more.
Vitamin C - Commonly known as ascorbic acid, this vitamin is needed for healing and the production of red blood cells. Foods containing vitamin C include tomatoes, oranges, potatoes, broccoli, strawberries, and more.
Vitamin E - Also called tocopherol, these vitamins for women are necessary for the health of red blood cells and cell membranes. Vitamin E foods include peanut butter, sunflower seeds, margarine, corn oil, hazelnuts, cod liver oil, and others.

B Vitamins - These vitamins for women are needed for optimum brain function and the formation of red blood cells and DNA, and they are especially important for pregnant women and commonly found in many prenatal vitamins.

Vitamin B6 - Needed for a healthy metabolism and brain function, deficiencies of this nutrient can cause anemia. Eat avocados, bananas, beans, meats, poultry, and oatmeal.
Vitamin B12 - Vegetarians and vegans are at risk of developing a B12 deficiency, since most of the foods that contain this vitamin are found in meats and dairy products. B12 rich foods include eggs, cheese, fish, milk, and yogurt.
Folic acids - These vitamins for women are essential for building and maintaining a healthy nervous system, DNA, and RNA, and they are particularly important for pregnant women. Foods such as greens, asparagus, melons, strawberries, beans, eggs, and citrus all contain folic acid.

Calcium - This nutrient is especially important for women of all ages because it helps to build strong bones and prevent osteoporosis, a common ailment for females. Calcium rich foods include yogurt, milk, salmon, spinach, broccoli, peas, beans, almonds, and cheese.
Vitamin K - While vitamin K is not an essential nutrient because the body is capable of making sufficient levels of vitamin K, it is still very important. It helps build strong bones and promotes blood clotting. Eat foods such as green, leafy vegetables, broccoli, fish oil, alfalfa, and soybean oil to promote optimum levels of these vitamins for women.

These vital nutrients are important for women of any age, and should try to be incorporated into a healthy diet. If you are unable to include these vitamins for women in your diet, there are a variety of supplements available that may be able to help you stay as healthy as possible.