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If you¶re a health-conscious woman, you probably know your nutritional needs
change with each stage of life. If you¶re of childbearing age, you need an adequate
intake of folic acid to prevent birth defects. If you¶ve experienced the menopause,
you may need to increase your intake of calcium and vitamin D to keep your bones
strong. A deficiency of either vitamin when your body needs it can lead to serious
health problems.

    
Vitamins are essential chemicals that take part in all your body¶s processes. They do
that by participating in reactions inside cells. Each vitamin performs a specific
function in the body, and no single food contains all the vitamins you need. Except
for vitamin D, the human body cannot make vitamins. So you need to get vitamins
from the foods you eat or from vitamin supplements.
At different stages of your life, your body¶s need for specific vitamins varies. When
you don¶t get enough of a particular vitamin you need, yo u run the risk of serious
health problems.
Many women know that eating five servings of fruit and vegetables each day is a
good way to get their essential vitamins. Most women, though, don¶t eat the quantity
of fruits and vegetables that are recommended. A s a result, many women in every
age group are at risk of vitamin deficiencies.
Let¶s look at some essential vitamins for women. Let¶s explore what each vitamin
does to boost your health and which whole foods are good sources of this vitamin.
Let¶s also examine how much you need to prevent disease, as well as which
vitamins are more important depending on your specific stage of life.
    
 

Many foods have antioxidant properties. However, there are specific vitamins that
are known as antioxidant vitamins. They include vitamin A -- retinol and the
carotenoids -- vitamin C, and vitamin E. These antioxidant vitamins appear to play a
role in the body's cell -protection system. They do this by neutralising highly reactive
and unstable molecules, called free radicals, that your body produces.
Free radicals have been shown to disrupt and tear apart vital cell structures like cell
membranes. Antioxidants tie up these free radicals and take away their destructive
power. That may reduce the risk of chronic illness and slow down the ageing
process. Some researchers also believe that antioxidants might help boost immune
function when a system is under stress. Antioxidants include:
‡ 


, found in apricots, carrots, cantaloupe, and pumpkin, is
converted to vitamin A in the body. Vitamin A aids in the building and strengthening
of bones, soft tissue, skin, and mucous membranes. Other carotenoid compounds
also have antioxidant properties including alpha -carotene (found in carrots,
cantaloupe, and pumpkin), gamma -carotene (found in apricots and tomatoes) and
lycopene (found in tomatoes, watermelon, and guava).
    

 

 
of beta-carotene include apricots, broccoli, cant aloupe, carrots, kale,

papaya, peach, pumpkin, red peppers, and spinach.
‡  , ascorbic acid, aids in wound healing and plays a role in the
formation of red blood cells. Vitamin C also boosts levels of the brain chemical
noradrenaline. Noradrenaline is a neurotransmitter. It boosts alertness and increases
concentration. Studies show that when the body is under great stress, or during the
ageing process, levels of ascorbic acid decline.
 
of vitamin C include broccoli, grapefruit and grapefruit juice, kiwi,
oranges, pepper, potato, strawberries, and tomato.
‡  c is also known as tocopherol. It plays a key role in the formation of
red blood cells and in the maintenance of cell membranes. Vitamin E may slow age -
related changes in the body. Adults with intestinal disorders of malabsorption may be
deficient in vitamin E. But taking too much vitamin E daily increases the risk of
bleeding.
 
of vitamin E include margarine, corn oil, cod -liver oil, hazelnuts,
peanut butter, safflower oil, sunflower seeds, and wheat germ.




 
  
Many adults have trouble getting enough antioxidants in their daily diet. You can
make sure you get enough antioxidants for optimal health by eating at l east five
servings of fresh fruits and vegetables each day as recommended in the
government¶s 5 a day campaign. If your diet is low in fruit and vegetables, talk to
your doctor about vitamin supplements.


   
 
 
 

All B vitamins are important to a woman¶s health. However, three vitamins in

particular -- vitamins B6 and B12 and folic acid -- are especially important. These B
vitamins are essential to brain function, red blood cell formation, and building DNA.
In addition, if you¶re pregnant, taking the B vitamin folic acid can significantly lower
the risk of neural tube defects such as spina bifida. Poor eating habits, alcohol
abuse, cigarette smoking, and oral contraceptives have all been linked to low blood
levels of folic acid.
Except among alcoholics or other severely malnourished people, deficiency of B
vitamins is rare. When it does occur, B vitamin deficiency can cause irritability,
depression, confusion. It can also cause inflammation of the tongue and m outh.
Here¶s information about these important B vitamins:
‡  ! is also known as pyridoxine. It¶s important for metabolism and also
for brain function. Vitamin B6 deficiency can result in a form of anaemia. Although
some older adults have lo w levels of vitamin B6, true deficiency is rarely seen in the
UK. Vitamin B6 is one of the few water -soluble vitamins that can be toxic if taken in
large doses. So eating healthy foods with vitamin B6 is usually the best way to get it.


   
 
 

 
 
of vitamin B6 include avocado, banana, beans, cereal, meats,
oatmeal, poultry, seeds.
‡  "#$ like the other B vitamins, is important for metabolism, normal cell
division, and protein synthesis. Anaemia is one of the most common consequences
of vitamin B12 deficiency. Vegetarians of all ages are at risk of deficiency and may
benefit from a daily vitamin B12 supplement. Vitamin B12 levels can be measured by
a blood test. Your doctor can advise you if a blood test or supplement is needed.
If you¶re over age 50, you may have difficulty absorbing vitamin B12 in its natural
form because of changes in the stomach. You may need three -monthly injections of
vitamin B12.
 
of vitamin B12 include cheese, eggs, fish, meat, milk, and yogurt.
‡ 
$
$ is e ential in the development of the central nervous
system. This key nutrient also helps to make DNA and RNA, the building blocks of
cells. It also prevents alterations to DNA that can lead to cancer. Adults and children
require folate to build normal red blood cells and prevent anaemia.
Deficiencies of folate in women who are pregnant are linked to neural tube defects
such as spina bifida. Spina bifida is an incomplete closure of the spine. Because of
this risk of birth defects, many foods, such as breads and breakfast cereals, are now
fortified with folic acid.
 
of folate include vegetables such as spinach and greens, asparagus,
citrus fruits, melons, strawberries, fortified grains, legumes, beans -- especially
chickpeas, black beans, and kidney beans -- nutritional yeast, eggs, and organ
meats such as liver.




 
   
You¶ll get all the vitamin B6 you nee d by eating a healthy diet rich in fruits and
vegetables. Vegetarians and vegans should make concerted efforts to ensure their
vitamin B12 intake, while older people may want to check with their doctor about
their risk of vitamin B12 deficiency and whether they may need vitamin B12
injections. In many women of childbearing age, folate intake through foods is not
adequate to prevent birth defects. If you¶re considering becoming pregnant, talk to
your doctor about your need for folic acid supplementation.
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Vitamin D is usually categorized as a fat -soluble vitamin. However, it actually
functions as a hormone in the body. Vitamin D helps to activate calcium and
phosphorus -- important minerals for keeping bones strong -- into the bloodstream.
When the body is depleted of vitamin D or has an insufficient supply, your body turns
to the bones for replenishing calcium and phosphorus. This can thin your bones and
contribute to osteoporosis.
 
of vitamin D include fish. And of course, sunshine is an excellent
source as well.




 
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Younger adults may get plenty of sunlight throughout the day to keep this vitamin at
the proper level. Many middle aged and older adults, on the other hand, may have a
problem. The Food Standards Agency recommends that older adults, people of
Asian origin, and people who do not get adequate sunlight each day take extra
vitamin D from vitamin D-fortified foods and/or supplements. Because calcium and
vitamin D are closely linked, many doctors recommend that older people, especially
post-menopausal women, take a combined calcium and vitamin D supplement.

  ' 
Vitamin K is not considered an essential vitamin. It does, though, play a key role i n
promoting strong bones and maintaining normal blood clotting in older people. The
best food sources of vitamin K include green leafy vegetables, soybean oil, broccoli,
alfalfa, cooked spinach, and fish oil.
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Most dieticians recommend getting essential vitamins through whole foods without
relying on supplements. But talk to your doctor to make sure.
With whole fruits you get specific vitamins as well as all the essentia l nutrients
necessary for immune function and energy.
The likelihood of ingesting too much of any vitamin from whole foods is remote.
However, overdosing from mega-vitamin supplementation does occur. In large
doses, some vitamins have documented side-effects that tend to be more severe.
For these reasons, you should never take mega -doses of any vitamin without
speaking to your doctor first.
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