If you eat a balanced diet every day there is very little need to take vitamins. Unfortunately, that is not always possible:
And as we get older, we need a certain level of nutrition to keep our bones healthy and minds sharp. Luckily, there are vitamins that can help.
These are the vitamins you should take daily if you’re a woman:
Vitamin A is integral for bone health, the production of red blood cells, as well as supporting your vision. The recommended daily allowance you should aim for is 5000 international units (IU). You will want to check with your doctor prior to consuming to make sure there are no underlying conditions that might hamper the absorption. There are lots of foods that contain vitamin A that you can consume such as fish, liver, and eggs. The liver, even though it is not a food everyone enjoys, contains 250 (IU) which is pretty potent. Salmon is also very potent and contains 50% of your daily need for vitamin A.
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B vitamins are needed to help convert the food that you eat into energy. B vitamins can easily be consumed by eating cereals and grains, as well as other types of seafood. If you are looking into vitamin B12 for energy, remember that this is not something that you want to take all the time and it is probably best for you to talk to your doctor beforehand. The daily recommended dose for B12 is 6mcg, but you will find it on the shelves at your local supermarket as high as 5000 mcg. Folic acid is a fantastic B vitamin that you want to make sure you are getting enough of. A half-cup of spinach will give you 30% of the folic acid you need daily.
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Vitamin C can be found in many fruits and vegetables and is an antioxidant that is vital for your immune system to function properly. If you can eat a medium-sized orange every day you will easily meet the 60 RDA daily requirement.
This vitamin is important for the absorption of calcium and bone growth. You should aim for about 400 IU, which you can get from a filet of salmon. You can also get a good amount of vitamin D from fortified milk.
If you want healthy blood vessels and a good immune system, then vitamin E is something you will definitely want to add to your daily regime. A good source of vitamin E is green vegetables, nuts, seeds, and fortified cereals.
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Vitamin K is essential in the prevention of blood clotting. A lot of people who take blood thinners have to make sure to include lots of vitamin K in their diets. You want to be sure to check with your doctor prior to adding too much vitamin K as there are adverse side effects.
It is important to remember that if you eat a balanced diet you likely do not need to take extra supplements. It is important to get bloodwork done regularly so that you know what vitamins you are deficient in and can make the necessary changes to your diet or take the necessary supplements to increase your chances of having optimal health. When you take vitamins unnecessarily then you run the risk of having adverse side effects. Finding the right supplements will go a long way on your overall health journey.
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