The women of today are far more health-conscious than in the past and try to follow a healthy diet. However, besides the healthy diet, aging women should also pay attention to their vitamin levels. As they age, their body need a variety of vitamins which will give their health a boost and prevent numerous health problems. Here are the 10 vitamins every aging woman needs:
Vitamin A has antioxidant properties and is important for the health of our bones, teeth, soft tissue mucous membranes and skin. This vitamin prevents several chronic illnesses as well, gives the immune system a boost and slows down the aging process. You can find vitamin A in pumpkin, tomatoes, apricots, carrots, peaches, eggs, animal liver, milk, fortified cereal, watermelon and guava.
Vitamin B2 (riboflavin) is essential for our metabolism and proper tissue growth. It can reinforce the immune system and reduce the tingling and numbness in your limbs while also reducing anxiety and fatigue. Lack of vitamin B2 in the body can affect the neural and immune system, causing symptoms such as pale tongue and face, oral ulcers, dry hair, cracked lips, wrinkles and itchy and red skin. Vitamin B2 can be found in nuts, mushrooms, almonds, dairy products, leafy green veggies, cereal, whole grains, eggs and soybeans.
Vitamin B6 (pyridoxine) is a vital nutrient for our immune system. Vitamin B6 assists in the production of brain chemicals and hormones and has been known to reduce the risk of depression, anxiety, memory loss and heart disease. Pyridoxine also regulates your blood pressure, and is recommended to pregnant women as a remedy for morning sickness. Vitamin B6 deficiency is related to numerous problems including anemia. To boost its levels, eat bananas, avocado, fortified cereal, meat, fish, beans, dry fruit and nuts and seeds more often.
Vitamin B7 (biotin) is highly important for cellular growth and the synthesis of fatty acids in the body. It keeps our nails, skin and hair healthy and prevents hair loss and brittle nails. This vitamin is important for bone growth and healthy bone marrow, and can regulate your cholesterol levels. Vitamin B7 deficiency is pretty rare and causes symptoms such as anemia, depression, lethargy, skin rashes, brittle hair and nails and abnormal heart rhythm. It can be found in dairy products, nuts, brown rice, egg yolks, peppers, soybeans, cantaloupe and bananas.
Vitamin B9 or folic acid as its also known, is an essential nutrient for every aging woman. Folic acid can prevent hypertension, heart disease, Alzheimer’s, cancer, depression and memory loss. It is recommended to pregnant women as it prevents birth defects and improves the fetal development. Lack of vitamin B9 can cause spina bifida and other neural tube defects, which is why it’s important to keep its levels stable. Folic acid can be found in yeast, strawberries, melons, legumes, eggs, beans, orange juice and asparagus.
Vitamin B12 is another important vitamin for aging women – it assists in cell division, protein synthesis and keeps the metabolism running properly, while also being associated with reduced risk of heart disease, anemia and memory loss. Vitamin B12 can also treat depression and keep your brain and nerves functioning properly. It can cause depression, irritability and confusion as well as oral inflammation. You can increase your vitamin B12 levels by consuming fish, meat, milk, cheese and fortified cereal.
Vitamin C has numerous benefits for our health – it can strengthen the immune system, accelerate the healing process, promotes tissue growth and reduces the risk of several diseases. Vitamin C is also important for proper red blood cell formation and can be found in citrus fruits, tomatoes, sprouts and strawberries.
This fat-soluble vitamin improves the calcium absorption in your body which makes it highly important for the health of our bones. Several studies have shown that vitamin D can prevent different types of cancer, rheumatoid arthritis and MS as well as pre-menstrual symptoms. The main source of vitamin D is the sun, so make sure to enjoy it more often, of course with a nice layer of sunscreen on your skin. Although in smaller amounts, vitamin D can be found in dairy products, eggs and animal liver.
Vitamin E has powerful anti-aging properties that can reduce the signs of aging and prevent cell damage. Vitamin E can also prevent cataract, heart disease, memory loss and cancer, and is highly important for proper skin and hair health. You can find the vitamin in cod liver oil, sunflower seeds, safflower oil, corn oil, margarine, almonds and hazelnuts and spinach.
Vitamin K is very important for proper bone health and also helps the blood clot. It reduces the risk of cardiovascular diseases as well, and helps the body produce energy. Vitamin K can be found in green leafy veggies, fish oil and whole grains.
In general, you should eat 5 servings of fruit and vegetables every day in order to get the essential nutrients your body needs when aging. If you’re not a fan of fresh produce, go for vitamin supplements, but consult with your doctor first.