Women can benefit from a higher intake of some nutrients at specific stages of their lives. This article looks at some of the vitamins and minerals a woman needs at different stages of life.

Even though everyone needs vitamins for good health, women need them the most. Not only do vitamins help fight infection, help wounds heal faster, and make your bones strong but they also regulate hormones and help boost bone and joint health.

In their mid-20s, women begin to have a lot of transformation in their lives, where they balance their work and personal life. However, many forget to take care of their health through good nutrition and exercise, leading to a deficiency of various minerals. Doctors say vitamins play an important role in maintaining energy levels, boosting immunity, and keeping the skin, hair, and bones healthy.

And so, as a woman over 25, these are the important vitamins you must not miss:

Vitamin D is a fat-soluble vitamin that has various important functions and helps regulate the absorption of calcium and phosphorous, which helps regulate your immunity. While getting enough vitamin D is important for resistance to diseases, it is also essential for maintaining bones and joints.

According to studies, women face major mortality and morbidity from osteoporosis and fractures, which vitamin D can reduce. Incorporate foods like fortified milk, eggs, and fatty fish like salmon into your daily diet.

Also known as cobalamin, vitamin B12 has immense benefits for women, which helps in the formation of red blood cells transporting oxygen throughout the body. A deficiency in vitamin B12 leads to megaloblastic anemia - where red blood cells are irregular in shape and have difficulty moving from the bone marrow to the bloodstream.

Including B12 improves your fertility and prevents complications during pregnancy.

Vitamin C is among the most important vitamins for women and since your body cannot produce it, you must consume foods like citrus fruits, kiwis, bell peppers, and sesame seeds to replenish it.

Women must take at least 75 mg daily to regulate blood pressure and cholesterol levels, which reduces the risk of heart disease, as women are more prone to it as they age.

Adequate vitamin C levels also help reduce deficiency of iron, which otherwise can cause anemia, due to a lack of red blood cells, which transport oxygen throughout your body.

Vitamin E is essential for radiant skin and antioxidant properties, which help prevent damage caused by the sun’s ultraviolet rays and pollution. It also helps keep your immune system strong. You can find vitamin E in nuts, seeds, spinach, and sunflower oil.

According to studies, vitamin E also reduces the risk of dysmenorrhea, a condition characterized by severe and frequent menstrual pain like cramps and pelvic pain.

Vitamin K helps heal injuries through blood clotting and strengthening bones. According to experts, in women, vitamin K eases morning sickness and protects cognitive functions, including thinking, memory, learning, and organizing skills.

And so, you can increase your intake of this important vitamin by eating green and leafy vegetables, fruits like avocados and prunes, fish, liver, meat, and eggs.

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