11 Essential Vitamins for Women

Most of these vitamins exist naturally in the foods we eat and can also be ingested through supplements. To be fair, all of these vitamins are essential for women and men. However, sometimes a girl just like some special attention, ya know?

Vitamins and nutrients are vital to the functioning of the human body. Eating a healthy diet remains the best way to get sufficient amounts of the vitamins and minerals you need. Water-soluble vitamins moves freely throughout the human body, while excess amounts usually are excreted by the kidneys. The human body absolutely needs water-soluble vitamins in frequent, small doses. Fat-soluble vitamins are stored in the body's cells and are not excreted as easily as water-soluble vitamins. They do not need to be consumed as often as water-soluble vitamins, although adequate amounts are needed. If you take too much of a fat-soluble vitamin, it could become toxic.

Incorporate these vitamins into your wellness routine by adding certain foods to your water, breakfast or dinner, and smoothie recipes!

11 Essential Vitamins and Foods You Can Eat

A - This vitamin fat-soluble meaning it dissolves in fat and is stored in the body's tissue for later use. It's main role is in eye health and vision as it can help protect and maintain the cornea and conjunctiva. It also maintains surface tissues such as your skin, intestines, lungs, bladder, and inner ears and supports healthy skin cells, male and female reproduction and fetal development. Foods you can eat: egg yolks, beef liver, liverwurst, butter, cod liver oil, salmon, cheddar cheese, liver sausage, king mackerel, trout, sweet potatoes, pumpkins, carrots, kale, spinach, dandelion greens, cabbage, Swiss chard, red peppers, collard greens, parsley, and butternut squash

B6 - This vitamin is water-soluble meaning it dissolves in water, is *not* stored in the body, and is released through the urine. This vitamins is one of the B vitamins that benefits the central nervous system and is involved in producing serotonin and norepinephrine. It is found in our red blood cells and carries oxygen to keep our lymph nodes, thymus, and spleen healthy. It may boost brain performance and has potential to protect our lungs against air pollution. Food you can eat: chickpeas, beef liver, yellow-fin tuna, roasted chicken breast, bananas, tofu, avocados, brown rice, carrots, fish, hazelnuts, milk, pork, potato, seeds, soybeans, spinach, turkey, vegetable juice, whole grains

B12 - This vitamin is also water-soluble and plays an essential role in red blood cell formation. Because your body is capable of storing B-12 for many years, vegetarian and vegan diets are prone to deficiency because plant foods don't contain high volumes of the vitamin. There are specific intake of B21 recommended for different age groups. Read into what your age group needs are. Foods you can eat: clams, beef liver, nutritional year, wild rainbow trout, sockeye salmon, tuna, cheeseburgers(!), haddock, fortified breakfast cereals, top beef sirloin, milk, Swiss cheese, roasted ham, hard-boiled eggs, chicken breast

C - This vitamin is an acidic water-soluble and can be found naturally in some foods. Since human beings are the only mammals that are unable to synthesize Vitamin C endogenously (develop or originating within an organism). Vitamin C plays a vital role in the body's immune system; it is required for certain neurotransmitters and protein metabolism; it has been shown to regenerate other antioxidants within the body. Fruits and vegetables are the best sources of vitamin C. Foods you can eat: Red peppers, oranges and orange juice, grapefruit and grapefruit juice, kiwi fruit, green pepper, broccoli, strawberries, brussels sprouts, tomato and tomato juice, cantaloupe, cauliflower, potatoes, spinach, green peas

Calcium - Calcium is super important for bone health, but many don't know that it is also important for your heart, muscles and nerves. How much calcium you need depends on your age and sex, so please be sure to research how much you may ingest. Your body doesn't produce calcium, so you have to acquire it through other sources. Calcium regulates muscle contraction (like the beating of the heart muscle), plays a key role in normal blood clotting, and protects the muscle that surrounds blood vessels. Foods you can eat: milk, cheese, yogurt, seaweeds (kelp, hijiki, and wakame), nuts and seeds (pistachio, sesame, almonds, and hazelnuts), beans, figs, broccoli, spinach, tofu, dandelion leaves, and fortified breakfast cereals

E - Vitamin E is important to the body's vision, reproduction, and healthy blood, brain and skin. THis vitamin has antioxidant properties that protects your cells against the effects of molecules that play a role in heart disease, cancer, and other diseases. Foods you can eat: Canola oil, olive oil, margarine, almonds, peanuts, meats, dairy, leafy greens, and fortified cereals.

Folic Acid (Vitamin B9) - Folic Acid is a part of the B vitamin family. It is essential in preventing birth defects. If a woman has enough folic acid in her body before and while she is pregnant, her baby is less likely to have a major birth defect of the brain or spine. US Public Health Service suggests carrying mothers should intake 400 mcg of synthetic folic acid every day. IT does not occur naturally in food but is frequently added to supplements and refined grain products such as bread and cereals. Foods you can eat: Lentils, Spinach, Black beans, Sunflower seeds, Turnip greens, Broccoli, Orange juice, Peanuts, Liver, Edamame, Asparagus

Iron - Iron is one of the most vital minerals for women and women's health. While all human cells contain iron, iron is mostly found in red blood cells. It plays a vital role in immune system functions, treating anemia, boosting hemoglobin, and much more. The chief function of iron is to form hemoglobin, a red protein whose main purpose is to transport oxygen in the blood. Additional hemoglobin is important because humans lose blood in many ways, especially from injuries. Women lose blood every month during their menstrual cycles, which is one of the most common reasons women may be more likely to suffer from anemia. Foods you can eat: breakfast cereals and grains, beef, calf heart, chicken, eggs, liver, ham, pork, red salmon, and sardines, beets, dandelion, mustard greens, kale, leeks, spinach, Swiss chards, beans, lentils, peas, nuts, seeds, and whole grains

Magnesium - This vitamin is the fourth most abundant mineral in the human body. This mineral is found in the earth, sea, plants, animals, and human body. About 60% of magnesium in your body is found in the bone, while the rest is in muscles, soft tissues and fluids (including blood). Magnesium is involved in converting food into energy; helps create new proteins from amino acids, helps create and repair DNA and RNA; is part of the contraction and relaxation of muscles; helps move blood sugar into your muscles and dispose of lactate; plays a critical role in brain function and mood development; and helps regulate neurotransmitters to your brain and nervous system. Foods you can eat: Pumpkin seeds, spinach, Swiss chards, dark chocolate, black beans, quinoa, halibut, almonds, cashews, mackerel, avocado, and salmon

Omega-3 - Omega-3is a polyunsaturated fat is key to optimal health. Since the human body cannot produce it on its own, it is essential to get omega-3 from your daily diet. This vitamin is especially vital to health health as it helps maintain regular heart rhythm, reducing blood pressure, lowers blood fat levels, and slows down clogged artery rates. Additionally, omega-3 has been found to soothe extreme abdominal discomfort and cramps each month and control hormonal fluctuations. Foods you can eat: Wild salmon, mackerel, herring, sardines, tuna, scallops, krill, walnuts, Brazilian nuts, soy nuts, algae, flaxseeds or flaxseed oil, cauliflower, hummus, and collard greens

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