Vitamins for women: beauty and health

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Vitamins for women: beauty and health

Women’s health is a complex and delicate system that requires special attention and care. Maintaining the optimal level of vitamins and minerals plays a key role in ensuring energy, beauty, and health throughout life. From reproductive function to cognitive abilities, from the strength of bones to the radiance of the skin – vitamins are involved in countless processes that determine the quality of life of a woman. In this article, we will examine in detail the most important vitamins for women, their role, sources and signs of deficiency to help you make a balanced diet and maintain optimal health.

Vitamin A (retinol, retinal, retinoic acid)

  • Role and functions: Vitamin A is a fat -soluble vitamin necessary for vision, immune function, cell growth and reproduction. It plays an important role in maintaining the health of the skin and mucous membranes, protecting the body from infections. Vitamin and is also a powerful antioxidant that protects the cells from damage caused by free radicals.

  • The benefits for women:

    • Skin health: Vitamin A contributes to the regeneration of skin cells, reduces wrinkles, improves the texture and tone of the skin. It also helps to fight acne and other skin problems.
    • Vision: Supports eye health, prevents night blindness and other eyes.
    • Immune system: Strengthens the immune system, making the body more resistant to infections.
    • Reproductive function: He plays an important role in the reproductive system, supporting the health of the ovaries and contributing to the normal development of the fetus during pregnancy.
    • Cancer Protection: Some studies show that vitamin A can help protect against some types of cancer.

  • Sources:

    • Animal products: The liver, egg yolks, dairy products (especially whole milk, cheese and butter), fish oil.
    • Plant products (provitamin a – beta -carotene): Carrots, sweet potatoes, pumpkin, spinach, leaf cabbage, broccoli, apricots, mangoes. Beta-carotene is converted into vitamin A in the body.

  • Signs of deficiency:

    • Dry skin and hair
    • Chicken blindness (poor vision in the dark)
    • Reducing immunity
    • Frequent infections
    • Slow wound healing
    • Dry eyes

  • Overdose: An overdose of vitamin A can be toxic and lead to headaches, nausea, vomiting, hair loss, liver damage and even death. An overdose for pregnant women is especially dangerous, as it can cause malformations of the fetus. It is important to observe the recommended dose.

  • Recommended daily dose (RSD): 700 μg RAE (retinol equivalent).

Vitamin B1 (Tiamin)

  • Role and functions: Vitamin B1 is necessary for the metabolism of carbohydrates, proteins and fats, providing the body with energy. It also plays an important role in the functioning of the nervous system, heart and muscles.

  • The benefits for women:

    • Energy: Helps transform food into energy, struggling with fatigue and weakness.
    • Nervous system: Supports the health of the nervous system, improves mood and cognitive functions.
    • Cardiovascular system: Improves heart function and blood circulation.
    • Metabolism: Regulates carbohydrate metabolism, helping to maintain healthy weight.

  • Sources:

    • Whole grains (brown rice, oatmeal, wheat)
    • Legumes (peas, beans, lentils)
    • Nuts and seeds
    • Pork
    • Enriched products (bread, flakes)

  • Signs of deficiency:

    • Fatigue and weakness
    • Irritability
    • Bad memory
    • Decrease in appetite
    • Constipation
    • Beri-Bury disease (in severe cases)

  • Overdose: An overdose of vitamin B1 is rare, since it water and excess is excreted from the body in the urine.

  • Recommended daily dose (RSD): 1.1 mg.

Vitamin B2 (Riboflavin)

  • Role and functions: Vitamin B2 plays a key role in energy metabolism, helping cells use oxygen. It is also necessary for growth and development, maintaining the health of the skin and mucous membranes, as well as for the formation of red blood cells.

  • The benefits for women:

    • Energy: Participates in the metabolism of fats, proteins and carbohydrates, providing the body with energy.
    • Skin health: Supports the health of the skin, mucous membranes and eyes.
    • Growth and development: It is necessary for growth and development, especially during pregnancy and lactation.
    • Antioxidant: Protects cells from damage caused by free radicals.
    • Migraine prevention: Some studies show that vitamin B2 can help reduce the frequency and intensity of migraines.

  • Sources:

    • Dairy products (milk, yogurt, cheese)
    • Eggs
    • Meat (especially the liver and kidneys)
    • Fish
    • Green sheet vegetables (spinach, broccoli)
    • Enriched products (bread, flakes)

  • Signs of deficiency:

    • Cracks in the corners of the mouth (angular stomatitis)
    • Language inflammation (glossitis)
    • Dry skin and peeling
    • Photophobia
    • Fatigue
    • Anemia

  • Overdose: An overdose of vitamin B2 is rare, since it water and excess is excreted from the body in the urine. Urine can acquire a bright yellow color when taking large doses.

  • Recommended daily dose (RSD): 1.1 mg.

Vitamin B3 (niacin, nicotinic acid, nicotinamide)

  • Role and functions: Vitamin B3 is necessary for energy exchange, functioning of the nervous system and skin health. It participates in more than 400 enzymatic reactions in the body.

  • The benefits for women:

    • Energy: Participates in the metabolism of carbohydrates, proteins and fats, providing the body with energy.
    • Nervous system: Supports the health of the nervous system, improves mood and cognitive functions.
    • Skin health: Helps maintain skin health, reduces inflammation and improves complexion.
    • Close -to -level decrease in cholesterol: It can help reduce the level of “bad” cholesterol (LDL) and increase the level of “good” cholesterol (HDL).

  • Sources:

    • Meat (especially the liver and poultry)
    • Fish (tuna, salmon)
    • Whole grains
    • Nuts and seeds
    • Legumes
    • Enriched products (bread, flakes)

  • Signs of deficiency:

    • Pellagra (in severe cases): dermatitis, diarrhea, dementia.
    • Fatigue
    • Decrease in appetite
    • Headaches
    • Irritability

  • Overdose: An overdose of vitamin B3 can cause redness of the skin, itching, nausea, vomiting, damage to the liver and an increase in blood sugar. When taking high doses of niacin (often used to reduce cholesterol), it is necessary to consult a doctor.

  • Recommended daily dose (RSD): 14 mg ne (niacin equivalent).

Vitamin B5 (pantotenic acid)

  • Role and functions: Vitamin B5 is necessary for the synthesis of coherent A (COA), which plays a key role in the metabolism of carbohydrates, fats and proteins. It also participates in the synthesis of hormones, cholesterol and red blood cells.

  • The benefits for women:

    • Energy: Participates in metabolism, providing the body with energy.
    • Health of the skin and hair: Supports the health of the skin and hair, contributes to their growth and strengthening.
    • Reducing stress: It can help reduce stress and improve mood.
    • Immune system: Supports the health of the immune system.

  • Sources:

    • Widely distributed in various foods.
    • Meat (especially the liver and kidneys)
    • Eggs
    • Dairy products
    • Whole grains
    • Legumes
    • Vegetables (broccoli, avocados, mushrooms, sweet potatoes)

  • Signs of deficiency: Vitamin B5 deficiency is extremely rare, since it is widespread in food products. Symptoms may include: fatigue, headaches, irritability, insomnia, numbness and tingling in the arms and legs.

  • Overdose: An overdose of vitamin B5 is rare and usually does not cause serious side effects.

  • Recommended daily dose (RSD): 5 mg.

Vitamin B6 (pyridoxine, pyridoxal, pyridoxamine)

  • Role and functions: Vitamin B6 is necessary for the metabolism of proteins, carbohydrates and fats. It also plays an important role in the formation of red blood cells, neurotransmitters (chemicals that transmit signals between nerve cells) and hormones.

  • The benefits for women:

    • Hormonal balance: It helps to regulate the hormonal balance, reduces the symptoms of PMS (premenstrual syndrome), such as irritability, mood swings and bloating.
    • Nervous system health: Supports the health of the nervous system, improves mood and cognitive functions.
    • Immune system: Strengthens the immune system.
    • The formation of red blood cells: It is necessary for the formation of red blood cells, preventing anemia.
    • Nausea during pregnancy: It can help reduce nausea and vomiting during pregnancy.

  • Sources:

    • Meat (especially poultry and fish)
    • Banans
    • Avocado
    • Nuts and seeds
    • Whole grains
    • Enriched products (bread, flakes)

  • Signs of deficiency:

    • Anemia
    • Depression
    • Irritability
    • Skin rashes
    • Numbness and tingling in arms and legs
    • Weak immune system

  • Overdose: An overdose of vitamin B6 can cause damage to nerves, leading to numbness and tingling in the arms and legs. It is important to observe the recommended dose.

  • Recommended daily dose (RSD): 1.3 mg.

Vitamin B7 (Biotin)

  • Role and functions: Vitamin B7 is necessary for the metabolism of carbohydrates, fats and proteins. It also plays an important role in maintaining the health of the skin, hair and nails.

  • The benefits for women:

    • Hair health: Promotes the growth and strengthening of hair, prevents loss and brittleness.
    • Skin health: Supports skin health, improves its texture and tone.
    • Nail health: Strengthens the nails, prevents their brittleness.
    • Metabolism: Participates in metabolism, providing the body with energy.

  • Sources:

    • Eggs
    • Liver
    • Nuts and seeds
    • Salmon
    • Avocado
    • Sweet potato

  • Signs of deficiency: Vitamin B7 deficiency is rare, but can lead to hair loss, skin rashes, fragility of nails, fatigue and depression.

  • Overdose: An overdose of vitamin B7 is rare and usually does not cause serious side effects.

  • Recommended daily dose (RSD): 30 μg.

Vitamin B9 (folic acid, folat)

  • Role and functions: Vitamin B9 is necessary for the formation of new cells, especially quickly dividing, such as red blood cells. It also plays an important role in the development of the fetal nervous tube during pregnancy, preventing serious innate defects.

  • The benefits for women:

    • Pregnancy: Prevents congenital defects of the fetal nervous tube (for example, splitting the spine), therefore it is especially important for women planning pregnancy or in the early stages of pregnancy.
    • Heart of heart: Helps to reduce homocysteine, amino acids that can increase the risk of cardiovascular diseases.
    • The formation of red blood cells: It is necessary for the formation of red blood cells, preventing anemia.
    • Mood support: Some studies show that vitamin B9 can help improve mood and fight depression.

  • Sources:

    • Dark green leafy vegetables (spinach, broccoli, Romen salad)
    • Legumes (lentils, beans, peas)
    • Citrus fruit
    • Avocado
    • Enriched products (bread, flakes)

  • Signs of deficiency:

    • Anemia
    • Fatigue
    • Irritability
    • Weakness
    • Ulcers in the mouth
    • Congenital defects in the fetus (with deficiency during pregnancy)

  • Overdose: An overdose of vitamin B9 is rare, but can mask the deficiency of vitamin B12, which can lead to irreversible damage to the nerves.

  • Recommended daily dose (RSD): 400 μg DFE (dietary folate equivalent). For pregnant women, 600 μg of DFE is recommended, and for lactating – 500 μg DFE.

Vitamin B12 (cobalamin)

  • Role and functions: Vitamin B12 is necessary for the formation of red blood cells, the functioning of the nervous system and the synthesis of DNA.

  • The benefits for women:

    • Energy: Helps transform food into energy, struggling with fatigue and weakness.
    • Nervous system health: Supports the health of the nervous system, improves memory and cognitive functions.
    • The formation of red blood cells: It is necessary for the formation of red blood cells, preventing anemia.
    • Depression prevention: Some studies show that vitamin B12 can help prevent depression.

  • Sources:

    • Animal products (meat, poultry, fish, eggs, dairy products)
    • Enriched products (vegetable milk, flakes)
    • Food additives (especially important for vegetarians and vegans)

  • Signs of deficiency:

    • Anemia
    • Fatigue and weakness
    • Numbness and tingling in arms and legs
    • Memory problems
    • Depression
    • Loss of balance

  • Overdose: An overdose of vitamin B12 is rare and usually does not cause serious side effects.

  • Recommended daily dose (RSD): 2.4 μg. Vegetarians and vegans are recommended to take vitamin B12 additives.

Vitamin C (ascorbic acid)

  • Role and functions: Vitamin C is a powerful antioxidant necessary for the immune function, collagen synthesis, wound healing and iron absorption.

  • The benefits for women:

    • Immune system: Strengthens the immune system, making the body more resistant to infections.
    • Skin health: Participates in the synthesis of collagen, which is necessary to maintain the elasticity and elasticity of the skin, reduces wrinkles and improves complexion.
    • Wound healing: Promotes healing of wounds and cuts.
    • Iron assimilation: Improves the absorption of iron from plant products.
    • Antioxidant: Protects cells from damage caused by free radicals.

  • Sources:

    • Citrus fruits (oranges, grapefruits, lemon, lime)
    • Berries (strawberries, blueberries, raspberries)
    • Pepper (especially red and yellow)
    • Broccoli
    • Spinach
    • Kiwi
    • Tomatoes

  • Signs of deficiency:

    • Scurvy (in severe cases): bleeding gums, teeth loss, slow healing of wounds.
    • Fatigue
    • Weak immune system
    • Dry skin

  • Overdose: An overdose of vitamin C can cause a stomach disorder, diarrhea and the formation of kidney stones in people predisposed to this.

  • Recommended daily dose (RSD): 75 mg. Smoking women are recommended a higher dose (90 mg).

Vitamin D (calciferol)

  • Role and functions: Vitamin D is necessary for the absorption of calcium and phosphorus, which is important for the health of bones and teeth. It also plays a role in immune function, cell growth and cancer protection.

  • The benefits for women:

    • Bone health: Supports bone health, prevents osteoporosis (bone weakening), especially important for women during menopause.
    • Immune system: Strengthens the immune system.
    • Reducing the risk of certain diseases: Some studies show that vitamin D can help reduce the risk of some diseases such as cancer, diabetes and cardiovascular diseases.
    • Improving mood: It can help improve mood and fight depression.

  • Sources:

    • Sunlight (the body produces vitamin D when exposed to sunlight)
    • Fat fish (salmon, tuna, sardines)
    • Egg yolks
    • Enriched products (milk, juice, flakes)
    • Food supplements

  • Signs of deficiency:

    • Fatigue
    • Bone pain and muscles
    • Weakness
    • Depression
    • Frequent infections
    • Osteoporosis (weakening of bones)

  • Overdose: An overdose of vitamin D can lead to an increase in the level of calcium in the blood, which can cause nausea, vomiting, weakness and damage to the kidneys.

  • Recommended daily dose (RSD): 15 μg (600 IU). People over 70 years old are recommended 20 mcg (800 IU). Many experts believe that to maintain the optimal level of vitamin D in the blood, a higher dose may be required, especially in the winter months or for people with limited exposure to sunlight.

Vitamin E (Tocopherol)

  • Role and functions: Vitamin E is a powerful antioxidant that protects the cells from damage caused by free radicals. It also plays a role in immune function, skin and vision.

  • The benefits for women:

    • Antioxidant: Protects cells from damage caused by free radicals, slows down aging.
    • Skin health: Supports skin health, reduces wrinkles and improves its texture.
    • Heart of heart: It can help reduce the risk of cardiovascular diseases.
    • Reducing the symptoms of PMS: Some studies show that vitamin E can help reduce PMS symptoms.
    • Eye health: Protects from age -related diseases of the eyes, such as degeneration of the yellow spot.

  • Sources:

    • Vegetable oils (sunflower, safflore, olive)
    • Nuts and seeds (almonds, sunflower seeds)
    • Avocado
    • Green sheet vegetables (spinach, broccoli)

  • Signs of deficiency: Vitamin E deficiency is rare, but can lead to damage to the nerves, muscle weakness and visual impairment.

  • Overdose: An overdose of vitamin E can increase the risk of bleeding.

  • Recommended daily dose (RSD): 15 mg.

Vitamin K (Phillokhinon, Menakhinon)

  • Role and functions: Vitamin K is necessary for coagulation of blood and bone health. It helps to activate the proteins necessary for blood coagulation, and also participates in the formation and maintenance of bone tissue.

  • The benefits for women:

    • Blood coagulation: It is necessary for normal blood coagulation, preventing excessive bleeding.
    • Bone health: Supports bone health, helps prevent osteoporosis.
    • Cardiovascular system: It can help prevent calcium deposition in the arteries.

  • Sources:

    • Green sheet vegetables (spinach, cabbage, broccoli)
    • Vegetable oils
    • Some fruits (avocado, kiwi)
    • Enzymed products (for example, NATTO)

  • Signs of deficiency: Vitamin K deficiency is rare, but can lead to increased bleeding and bone weakening.

  • Overdose: An overdose of vitamin K is rare and usually does not cause serious side effects.

  • Recommended daily dose (RSD): 90 μg.

Conclusion about vitamins for women and their role in maintaining beauty and health

Proper nutrition, rich in fruits, vegetables, whole grains, low -fat proteins and healthy fats, is the basis for obtaining the necessary vitamins and minerals. However, in certain situations, such as pregnancy, breastfeeding, menopause, stress or diets with restrictions, it may require additional vitamins and minerals. It is important to consult a doctor or nutritionist in order to determine your individual needs and choose the right additives. Remember that taking vitamins is not a replacement for a balanced diet and a healthy lifestyle, but an addition to them. Caring for your health is an investment in your future!

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