1. Vitamin E
One of the best vitamins for women, the most important antioxidant. It slows down the aging of cells, strengthens blood vessels, prevents the formation of blood clots, improves the condition of hair and skin. Found in vegetable oils, leafy vegetables, asparagus, bran, whole grains, wheat germ, green peas and broccoli.
2. Vitamin A / Retinol
Necessary for good vision, healthy bones and teeth, cell regeneration and normal functioning of the immune system. In pure form, contains large amounts of retinol in fish oils and liver. In addition, a good source of retinol is butter, egg yolks (especially quail), cream and whole milk.
Vitamin A can also be synthesized in the body from beta-carotene, which is its predecessor - provitamin. Beta-carotene is found in carrots, red bell peppers, tomatoes, spinach, broccoli, pumpkin, grapefruit, gooseberry, and many other fruits and vegetables.
3. B vitamins
This is a complex matter, each of which has its own biological significance. In natural products, vitamins B are always present together. In-kopleks strengthens the nervous and cardiovascular system, regulates energy metabolism in cells. Natural sources of B vitamins are brewer's yeast, cheese, legumes, liver, wheat germ, buckwheat, corn, turnip greens, radishes and carrots, spinach, green onions, pumpkin, fish, cheese and milk.
Of all the B vitamins separately worth noting - vitamin B9, better known as folic acid. This is one of the most necessary vitamins for women who give birth to healthy children. Regular supply of sufficient quantities of folic acid is necessary not only during pregnancy, but also in preparation for conception.
4. Vitamin C / Ascorbic acid
Antioxidant, strengthens the immune system, promotes better absorption of vitamin E reduces the permeability of blood vessels, and is also involved in many other biochemical processes in the body. Significant amounts of ascorbic acid found in citrus fruits, rose hips, kiwi, black currants, tomatoes, cabbage, green onions, spinach and sweet pepper.
5. Vitamin D
This important vitamin for women promotes the absorption of calcium and phosphorus, so it is essential for healthy bones and teeth. Additionally, it protects against cold and diabetes ICP facilitates and regulates the heart and nervous system. Vitamin D can be synthesized in the body as a result of sun exposure. But it can also be obtained from food - dairy products, egg yolks, liver, cod and halibut, cod liver oil, parsley and mushrooms.
6. Vitamin K
This vitamin is needed for calcium absorption and normal blood clotting. Prevent some diseases of the heart and lungs. Vitamin K exists in two forms: vitamin K1 (contained in some products) and vitamin K2 (synthesized by intestinal bacteria). Healthy women who are not suffering from goiter, usually not lack of vitamin K because it is synthesized in sufficient quantities by the body. Natural sources of this vitamin are green leafy vegetables, olive oil and soybean oil, dairy products, eggs, cabbage, cereals, kiwi, bananas and avocados.
7. Vitamin F / Omega-acid
The name "Vitamin F» integrates complex of essential fatty acids: omega-3 and omega-6. The organism can convert one type of omega-acid into another, but they are not able to be synthesized from simpler substances. Omega acids are essential for the normal functioning of the cardiovascular system. In addition, they are struggling with inflammatory processes in the body. Sources of omega acids are many vegetable oils (linseed, sunflower, almond, soybean and peanut and wheat germ oil and walnut), oily sea fish, shellfish.
8. Vitamin P / Flavonoids
This vitamin is commonly known as rutin, although this group of phenolic compounds comprises about 150 substances. Effect of vitamin P is largely similar to the action of ascorbic acid. Vitamin P preserves the elasticity of blood vessels and prevents the occurrence of sclerotic changes in them, adjust the pressure, possesses anti-inflammatory and anti-allergic properties, as well as prevents the destruction of vitamin C. The source of flavonoids is white inside of the peel of lemons and oranges, apricots, black currants, buckwheat, cabbage, grapes, tomatoes, rose, green tea and blueberries.