Eight vitamins necessary for each woman

Motherhood requires from the woman extreme attention to health. And vitamins here as it was already told above, play not the last role. Whether you what vitamins are required for each of us know? Here our list of eight most necessary:

1. Vitamin A. Beta carotene which is processed into vitamin A helps to maintain health of bones and soft fabrics. It also keeps health of skin, teeth and eyes. Vitamin A strengthens the immune system and protects sight. Products rich with vitamin A: milk, egg yolk, sheet vegetables, carrots, watermelon, melon, orange and guava.



2. B6 vitamin. This vitamin is also known as a pyridoxine. B6 vitamin plays an important role in strengthening of the immune system of an organism. It also helps to regulate hormones. B6 vitamin is used for a metabolism and functioning of a brain. There are some products which are rich with B6 vitamin: fowl, meat, oats, grain cereals and fruit, such as avocado and bananas.



3. B9 vitamin. B9 vitamin is better known as folic acid. Folic acid is used in development of the central nervous system. Besides, is key nutrient in our DNA and RNA. Folic acid is especially important for women as it promotes the birth of healthy children. And it is important not only during pregnancy, but also during planning and conception. The deficiency of folic acid can result in congenital defects and changes of DNA (including those which increase risks to develop cancer). Folic acid can be found in such products: green sheet vegetables, citrus, beans, eggs and liver.



4. B12 vitamin. It plays an important role in preserving the memory and appropriate functioning of nervous system. It is important for the correct cell fission, synthesis of protein and a metabolism. B12 vitamin can be found in dairy products, eggs, fish and meat much.



5. Vitamin C. Vitamin C is well-known the ability to raise possibilities of our immunity. Vitamin C is also involved in various cellular functions of an organism. It helps with production of red blood bodies and also helps with any recovery processes in an organism. This vitamin helps to keep concentration level due to increase in level of adrenaline in a brain. Vitamin C contains in various fruit, such as grapefruit, kiwi, orange, in berries (strawberry and currant). With it some vegetables also abound: for example, potatoes, broccoli.



6. Vitamin D. Many know that with age a frequent problem – loss of density of bones and as a result – osteoporosis. Vitamin D prevents it, helping with formation of bones and teeth. For young women who test serious symptoms of PMS vitamin D is also shown as considerably facilitates these symptoms. Vitamin D can also prevent a colon cancer, rheumatism, arthritises. Good sources of this vitamin are milk, eggs, fish, and stay in the sun.



7. Vitamin E. Vitamin E is the important antioxidant very useful to women as its existence helps with growth of hair and skin, with restoration of fabrics. Therefore he is capable to slow down processes of aging of an organism. Vitamin E also gives us healthy nails, hair and skin. And, besides, protects eyes and a liver. Vitamin E can be found almost in all fruit and vegetables.



8. Vitamin K. In fact, it is potassium. Vitamin K helps good blood circulation and also is necessary for coagulability of blood. Vitamin K is necessary for durability of bones. Besides, it is capable to prevent many heart troubles. You can receive this necessary vitamin from green sheet vegetables, soy oil, cod-liver oil.



If you doubt whether the listed vitamins are necessary to you and also want to learn in what quantities they are necessary for you, consult at the doctor. Doses for all are individual and depend on a way of life, age, other individual indicators.