According to statistics, 30 percent of women over the world suffer from vitamins or nutritional deficiencies. This number has reduced only because of the supplements made available in the market. The same survey talks about how if not for the supplements the number would be a whopping 75 percent. The probabilities of developing one or the other kind of nutritional deficiency are so high in women that despite consuming all the nutrition rich and healthy diet, we tend to land up with some deficiency. Along with all the fatty acids and trace minerals required by the body, the top vitamins required by the body are Vitamins C, A, D, E, K and B (such as thiamine and B12) in decreasing order of amount required.
Read on and find out about all the essential vitamins you need in order to load your body with essential supplements.
1. Vitamins A, C, and E
These vitamins are commonly called the antioxidant vitamins. Free radicals present in the body are the reason our skin tends to wrinkle or we start to look older, our why we develop a certain brain, heart and eye diseases and not know the exact cause. These vitamins help fight the free radicals cause of their oxidizing property. Apart from this Vitamin C especially fights cold,develop immunity, fight fat, protect our vision and make our skin glow by protecting it from the UV rays and the pollution. Vitamin A and E help in similar ways and help prevent cell mutations which could be causing a lot of syndromes in newborn babies. Some of the rich sources of vitamin C are citrus fruits,brussel sprouts, gooseberries etc. while Vitamin A and E could be supplied by cod liver oil, chicken liver, carrots, sunflower oil, almonds etc.
2. Vitamin D
Although the highest and easiest way of letting our body absorb the majority of this vitamin is by standing under the rising sun. However, we do need to have certain food supplements like eggs, dairy products, mushrooms. Deficiencies lead to osteoporosis and other bone-related diseases. With all the time you spend inside your houses and protect your skin with all those sunscreens containing real high numbers of SPF, looks like the bones underneath are missing out on a lot.
3. Vitamin K
This vitamin helps in blood clotting and preventing heart diseases. The statistics on the number of women that die a premature death due to the deficiency of this vitamin is only increasing. This is saddening cause according to research, merely supplementing your diet with vitamin K could help lower the risk of cardiovascular diseases and in turn the mortality rate. Our diet supplements us with the two types of vitamin K. one being Vitamin K1 found in spinach, broccoli, parsley and so many other greens. While the other, vitamin K2 is found in dairy and dairy products.
4. Vitamin B
Most of us don't even realize what this vitamin is doing at a cellular level. How it helps us scrape through the day. How it helps manage our energy levels by keeping a balance of the production and expenditure of ATP, make red blood cells and convert all those calories we so happily gobble into useful fuel. Most of the vitamins, including B12 and folate, are important for the functioning of normal metabolic activities, prevent fatigue or tiredness and perform various cognitive functions like reasoning, paying attention etc. One of the most important functions of vitamin b is to make sure healthy and normal babies are born. Deficiency of vitamin B during pregnancy could lead to specially abled kids. It helps build the baby’s brain and spinal cord and is very essential during pregnancy.
While all these vitamins are important, it is essential for us to make sure we include minerals like calcium, iodine, iron also in our diet along with omega-3. It’s believed that around 30 percent of all women are deficient in one or more of the most important vitamins and minerals, and for many women, the risk only increases with age. Another scary finding? Surveys have shown that 75 percent of women are likely to develop nutrient deficiencies. This is why supplemental multivitamins are essential. These vitamins include vitamins A, C, D, E, K and B. Additionally, other nutrients like iron, iodine, magnesium, omega-3 fish oil, and calcium are important as well. The risk factors that make most women to suffer from vitamin or mineral deficiency are eating a highly processed diet, being vegetarian or vegan, being of reproductive age, being underweight or consuming too little calories in general, being over the age of 65, and having a low socioeconomic status, a lack of education and living in poverty. By not getting enough vitamins, women who are vegan, pregnant or over the age of 55 suffer from a variety of diseases.
This is why it is important to consume the best vitamins as much as possible and follow a healthy diet while taking nutritional supplements.