Guide to vitamins that women need

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Guide to vitamins that women need

We understand what microelements are necessary for women first of all.

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Vitamins

1. Vitamin A 



Why do we need it: vitamin A  is responsible for the full functioning of the retina, skin condition and the immune system.

How much we need per day: 700 mcg (770 mcg for pregnant women and 1300 mcg for lactating).

What causes the deficit: to skin problems, deterioration of vision, problems with digestion.

What foods to add to the diet: sweet potatoes (ideally baked in uniform), beef liver, spinach, orange and red vegetables (carrots, peppers), mango, broccoli, dairy products, eggs, dried apricots.

2. Vitamin B 9 (folic acid)



Why do we need it: vitamin B 9 has a positive effect on liver function, is necessary for the growth and development of organs and tissues, and is involved in preventing the development of anaemia.

It is important for women to monitor folic acid production in the first month of pregnancy when the neural tube is closed in the embryo.

How much we need per day: 400 mcg (600 mcg for pregnant women and 500 mcg for lactating).

What causes the deficit: anaemia, cardiovascular diseases and stroke, dementia, Alzheimer's disease, depression, inflammation of the mucous membranes of the mouth and stomach, diarrhoea.

What foods to add to the diet: beef liver, spinach, beans, asparagus, Brussels sprouts, lettuce, avocado, rice, vitamin-fortified bread and pasta, bananas, papaya, oranges.

3. Vitamin B 7 (biotin)



Why we need it: beauty and health of hair, nails and skin depend on biotin. Vitamin is involved in the formation of energy from glucose and fatty acids, which is necessary for life support.

How much we need per day: 30 mcg (35 mcg lactating).

What causes the deficiency: lack of biotin is rare, possible symptoms - hair loss, brittle nails, peeling of the skin, conjunctivitis, cramps, drowsiness, fatigue.

What foods to add to the diet: beef liver, eggs, salmon, sweet potatoes, nuts, sunflower seeds, cauliflower.

4. Vitamin B 6



Why do we need it: vitamin B 6 is responsible for almost all the processes in the body, ranging from the exchange of amino acids, carbohydrates and fats to the maintenance of immunity. It minimizes the risk of developing depression, as well as ensures the proper functioning of the nervous system and skin health.

How much we need per day: 1.3 mg (1.9 mg for pregnant women and 2 mg for lactating ones).

What causes the deficit: anaemia, seborrhea, fatigue, loss of appetite, muscle spasms, eczema, dermatitis.

What foods to add to the diet: chickpeas, beef liver, tuna, salmon, chicken breast, especially enriched breakfast cereals, boiled potatoes, turkey, cereals (bulgur, rice), bananas.

5. Vitamin B 12



Why do we need it: vitamin B 12 is involved in DNA synthesis and energy production in cells, it is necessary for the functioning of the central and peripheral nervous system.  

Attention vitamin B 12 should be paid to pregnant and lactating women (especially vegetarians and vegans) to prevent micronutrient deficiencies in themselves and in children.

How much we need per day: 2.4 mcg (2.6 mcg for pregnant women and 2.8 mcg for nursing).

What causes the deficit: pernicious anaemia, neurological complications, dysmotility, insomnia, loss of appetite, constipation.

What foods to add to the diet: food of animal origin (in vegetable products B 12 is not contained, they can only be especially enriched) - meat, fish, milk, seafood, eggs

6. Vitamin C



Why do we need it: vitamin C is involved in the synthesis of collagen and blocks cell damage caused by free radicals. This is the most important trace element for women who want their skin to be beautiful, their joints to move, and their bones and teeth to be strong.

How much we need per day: 75 mg (85 mg for pregnant women and 120 mg for lactating). Those who smoke require 35 mg more.

What causes the deficiency: dry skin, decreased appetite, bleeding and inflammation of the gums, an increase in the feeling of hunger, weakness, depression. Acute deficiency - the intake of vitamin C at a dose below 10 mg per day for many weeks - leads to scurvy.

What foods to add to the diet: red pepper, oranges and orange juice, grapefruit, kiwi, broccoli, potatoes, strawberries, tomatoes, Brussels sprouts.

7. Vitamin D



Why do we need it: vitamin D regulates calcium metabolism - the very same mineral on which bone health depends. The trace element is also responsible for the exchange of phosphorus, the work of the immune system, muscles and the cardiovascular system.

How much we need per day: 15 mcg.

What causes the deficit: reduced bone density, impaired glucose uptake in the body, problems with immunity, depression, diabetes, asthma, high blood pressure, disruption of the parathyroid glands (endocrine glands that are located on the back of the thyroid gland ) and cancer.

What foods to add to the diet: mushrooms, fish (halibut, carp, salmon, mackerel, trout), seafood, beef liver, eggs, whole wheat bread, especially enriched foods - milk, yoghurt, breakfast cereal.

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