Whatever is necessary vitamins for women? The following description is for you.

Antioxidants
Many foods contain antioxidant components. However, there are some special vitamin antioxidants known as vitamins. Vitamins include retinol and carotenoids, vitamin C and vitamin E. These antioxidant vitamins play a role in the protection system of the body’s cells. This vitamin works by neutralizing the molecules that are highly reactive and unstable (known as free radicals), produced by the body.

Shown to interfere with free radicals and tore vital cell structures, such as cell membranes. Antioxidants bind free radicals function and eliminate the power of free radical damage from it. This will reduce chronic disease and slow the aging process.

Beta-carotene. This substance contained in many apricots, carrots, cantaloupe, broccoli, cabbage, papaya, plums, red peppers, spinach and pumpkin. In the body, beta-carotene is converted into vitamin A. Vitamin A helps build and strengthen bone, soft tissue, skin and mucous membranes.

Dose antioxidant
You can optimize your intake of antioxidants by eating at least five drinks a day of fruits and vegetables every day. If your diet low in fruits and vegetables, consult with your doctor about vitamin supplements.

Vitamin C
Vitamin C plays a role in the recovery of the wound and the formation of red blood cells. In addition, vitamin C also increases the brain chemical noradrenaline. Noradrenaline is a neurotransmitter. This chemical works to increase the sensitivity and concentration. Studies show that levels of vitamin C decreased when the body is under stress or during the aging process. These vitamins can be obtained from foods such as broccoli, grapefruit, kiwi, oranges, peppers, potatoes, strawberries and tomatoes.

Vitamin E
This vitamin is also known as tocopherols. Vitamin E plays an important role in the formation of red blood cells and in the improvement of cell membranes. Vitamin E may slow down the changes in the body related to aging. But, eating too much vitamin E also increases the risk of bleeding. Therefore, make sure to consult with your doctor to get the correct dosage.

Vitamin E is contained in foods such as margarine, corn oil, cod-liver oil, peanut butter, safflower oil, sunflower seeds, and wheat.

Vitamin B
All the important B vitamin for women’s health. However, vitamin B6 and B12 and folate are the three vitamins are very important. Three types of B vitamins is very important for brain function, red blood cell formation, and the building of DNA.

Also, take vitamin B folic acid during pregnancy, is found to significantly reduce the risk of neural defects such as spina bifida. Poor diet, excessive alcohol consumption, smoking and oral contraceptives have been associated with low levels of folic acid in blood.

Vitamin B6. This vitamin is essential for metabolism and brain function. Vitamin B6 deficiency can trigger a form of anemia. But, vitamin B6 is one of the water soluble vitamins can be toxic if consumed in excess amount. So, get vitamin B6 through food is the best way. Vitamin B6 is contained in foods including avocados, bananas, peas, meat, oatmeal, poultry and whole grains.

Vitamin B12. Just like other B vitamins, vitamin, is also crucial for the metabolism, normal cell division, and protein synthesis. Anemia is one of the most common effects of vitamin B12 deficiency. Vegetarian most at risk of deficiency and can benefit from supplements of vitamin B12. Levels of vitamin B12 can be measured through blood tests. The doctor may recommend if you need a supplement. Aside from supplements, vitamins are contained in foods such as cheese, eggs, fish, meat, milk, and yogurt.

Folate or folic acid. Folic acid is essential in the development of central nervous system. These key nutrients also help the manufacture of DNA or RNA, the basic ingredient maker cells. In addition, this component also prevents changes in DNA that can trigger cancer. Adults and children need folate to build red blood cells of normal and prevent anemia. Folate can be obtained from foods including bread and cereals are fortified with various vitamins, spinach, asparagus, citrus fruits, melons, strawberries, peas, eggs and organ meats, like liver.

Recommended dosage of vitamin B. You can meet the intake of vitamin B6 by eating a diet rich in fruits and vegetables. In the majority of pregnant women of childbearing age, folate intake through food is not sufficient to prevent birth defects. So, consult with your doctor about the supplement intake.

Vitamin D
Vitamin D is usually categorized as fat-soluble vitamins. However, these vitamins are basically functions as a hormone in the body. Vitamin D helps to activate calcium and phosphorus (minerals important to maintain bone strength) into the bloodstream. When the body of vitamin D deficiency, your body will use to update the inventory of bone calcium and phosphorus. This process can lead to thinning bones and osteoporosis. This vitamin can be obtained from foods, including fish and of course from the sun.

Vitamin K
Vitamin K is not considered essential vitamins. However, this vitamin also plays an important role in maintaining strong bones and regulate the blood coagulation of normal in the elderly. This vitamin can be obtained from foods like green vegetables, soybean oil, broccoli, spinach, and fish oil.

The problem is, how often do we eat healthily? Are fruits and vegetables that we consume every day is the recommended dosage according to?

According to Dr. Alan Logan, a naturopathic doctor and lecturer at Harvard’s School of Continuing Medical Education, in conditions where the needs of vitamins and minerals you are not fulfilled, there are four types of supplements you can consume. Remember, supplements are not substitute to healthy food we eat, but additional food.

1. Multivitamin or mineral. These supplements are routinely every day will ensure you get all the vitamins and minerals you need. Because of all the vitamins and minerals that complement each other to provide the best health benefits. If you take vitamin A, vitamin C, vitamin E, or the various other antioxidant vitamins on their own, this would be detrimental. You will get a pro-oxidative effect. Consumption of a multivitamin that does not exceed the daily dose.

2. Vitamin D. Exposure to sunlight in the morning will provide enough vitamin D for several weeks. However, sunscreen use may hinder our ability to absorb vitamin D. Dr Logan also said that taking vitamin D separately (outside of a multivitamin) will not hurt. Unfortunately, some people in some places that get less sunlight will not have this luxury. Therefore, they need to take supplements with vitamin D to meet their needs. The recommended dose is 1,000 IU (International Units) per day.

3. Fish oil. These fatty acids are commonly found in fish or plants. Fish is considered as a source of omega-3 is better than plants, because the omega-3 found in plants (called alpha linolenic acid) need to be converted by the liver to get the benefits of DHA. While most Omega-3 found in fish is converted by the fish itself. So, if you do not eat fatty fish at least three times a week, you need to consume fish oil supplements.

In the meantime, if you are a vegetarian, you can get omega-3 from plants, like flaxseed, walnuts, and other nuts. Also make sure you get enough vitamin B6 and vitamin B3, folic acid, zinc, and selenium, to maximize conversion rates. The recommended daily dose is 1 gram of fish oil with EPA / DHA.

4. Probiotics. If you do not eat fermented foods, like yogurt regularly, you may not get enough good bacteria into the system to digest properly. Instead you can take probiotic supplements. You need to know, a lot of yogurt also has a low quality. Therefore, Be smart choose the more pure yogurt and natural. Types of probiotics which can be options include kefir, or Greek yogurt.

So far, known fruit contain high vitamin C are oranges. But the choice was more extensive. You want to know other fruits with vitamin C that can meet your daily needs of 75 mg?

1. Red guava
Guavas when you are bored with the orange. One half cup of guavas contain 188 mg of vitamin C and 56 calories.

2. Red pepper
The red peppers are often used as flavoring in cooking also have vitamin C is high, ie 142 mg in 1.5 cups. So if you cook 1 cup red bell pepper in your cooking menu, will get 116 mg of vitamin C.

3. Kiwifruit
One kiwi fruit contain vitamin C of 70 mg and 46 calories. If you do not like green kiwi fruit that tastes tend to be acidic, you can also choose gold kiwifruit (brownish yellow) that tastes sweet.

4. Sunkist Oranges
Sized Sunkist orange has vitamin C content of 70 mg. If you love to drink juice, 3 / 4 cup Sunkist orange juice contains 61-93 mg of vitamin C (depending on consistency).

5. Green pepper
Half cup green bell pepper contains 60 mg of vitamin C. But when it processed the food, vitamin C levels would be reduced to 51 mg.

6. Wine
The wine had a content of vitamin C which is almost the same as green peppers, namely 50-70 mg of vitamin C in 3 / 4 cup.

7. Tomato juice
Serves 3 / 4 cup tomato juice containing 50 mg of vitamin C.

8. Strawberry
Besides vitamin C, strawberries are rich in fiber and antioxidants. Serves 1 / 2 cup of strawberries contains 49 mg of vitamin C.

9. Red melon
One red melon medium containing vitamin C as much as 47 mg.

10. Mini mustard
These vegetables are less popular, but very easy to find in supermarkets. These vegetables contain 48 mg of vitamin C.

1.Soursop. Fruit that has Latin name of this anona muricata Linn, contains carbohydrates, vitamins C, B1, and B2 are quite a lot. Whether to prevent aging. And according to Health Science Institute research in the United States, soursop can help fight the growth of cancer cells in the body.

2. Shiitake mushrooms. Contains much protein and little fat. Besides lentinan, shiitake mushrooms also contain eritadenin, interferon, antioxidants, amino acids, zinc, enzymes, and compounds khitin and pensistesa interferon. Khasiatnya can relieve flu symptoms, inhibiting the growth of cancer cells, leukemia, and arthritis. Want to add sexual desire? A fungus that is also known as the source of an aphrodisiac.

3. Garlic. Who the hell, who does not know these herbs? It was used from the time of the ancestors, garlic has many benefits for the body. Recent studies in the United mention, garlic may increase the production of hydrogen sulfide in the body. This substance serves relaxes blood vessels, improving blood flow and prevent clogging.

4. Bean sprouts. Vegetables are considered cheap and easy to obtain. Have a high potassium content, good for heart health. In addition, bean sprouts also contain natural estrogen is good for maintaining bone density and prevent bone porous. Content of vitamin E was also good for your skin health.

5. Tofu. Your cholesterol level is over the threshold? Expand eat silken tofu. Studies show that LDL levels in people with high cholesterol will be reduced by 20% after they eat out for 12 consecutive months and in combination with the almond meal and oats.

6. Milk. Known as complementary food. Milk has plenty of nutrients the body needs. Besides calcium needed for bone growth and teeth. Milk also contains phosphorus, zinc, vitamin A, vitamin D, vitamin B12, vitamin B2, amino acid, and pantothenic acid. For the current diet, try low-fat milk, because it can help the process of weight loss and increase muscle mass.

7. Bengkuang. This is the favorite fruit rujak fans. It was not too sweet but fresh and slightly crisp when bitten, it’s fun to eat as heat. Also often used as a mask material or other beauty care products. But in addition to rujak and masks, Bengkuang have much other benefits. Vitamin content of abundance, ranging from vitamins A, B1, C, and phosphorus, iron, and protein. Good for smoothing the skin, prevent diabetes, fever and ulcers.

8. Champignon mushroom. Besides good consumed, the source of vegetable protein is also high in vitamins B and D. Also contains sodium, potassium, linoleic acid, and antioxidants. Research at City of Hope National Medical Center, California USA, also found that the fungus is able to reduce the risk of breast cancer. This is because aromatase compounds that can lower estrogen, which means reducing breast cancer. in addition, this fungus also can enhance the immune system.

9. Radish. It was a bit spicy and stinging smell, making this one vegetable seldom be the favorite. However glycosides content in them can cure pain in the stomach and also to overcome insomnia. If consumed regularly, can brighten the skin, because the vitamin C in it efficacious as an antioxidant and inhibits melanin role, pigment in the skin.

10. White mustard greens. Vegetables are often used in this Capcay glukosinolat contain these compounds can increase or decrease depending on the treatment process. At best, saute or chicory steamed this. Avoid cooking with boiling, because glukosinolat easily soluble in water.