7 vital vitamins and minerals every woman should prioritise

Demands of vitamins and minerals

Ensuring proper vitamin intake is crucial for optimal health, energy, and resilience is important. Lets explore the 7 essential vitamins you should prioritize for a vibrant life.

Vitamin B12

B12 fuels your metabolism, keeps your nervous system healthy, and fights fatigue. Deficiency can lead to weakness, memory issues, and mood swings. Sources: fish, eggs, dairy, fortified foods.

Vitamin D

D builds strong bones, boosts immunity, and regulates mood. Sunshine exposure is key, but consider supplements if deficient. Sources: fatty fish, egg yolks, fortified milk.

Iron

Iron carries oxygen throughout your body, preventing anemia and fatigue. Women are more prone to deficiency. Sources: red meat, lentils, beans, leafy greens.

Folic Acid

Crucial for healthy cell growth and fetal development, especially during pregnancy. Sources: leafy greens, fortified cereals, beans, legumes.

Vitamin C

C boosts immunity, protects against cell damage, and aids iron absorption. Sources: citrus fruits, bell peppers, broccoli, berries.

Calcium

Getting adequate calcium is important for women during menopause and perimenopause. Source: Cheese, Seeds, Yogurt, Leafy greens

Collagen and Hyaluronic Acid

Hyaluronic acid is your body’s natural moisturizer and is found in large amounts in your skin, eyes, and joints. UV rays, sunlight, smoking, pollution and aging can reduce the amount of hyaluronic acid in your body, and may lead to wrinkles. While, Collagen is a protein the body produces, and plays an essential role in the structure and function of skin, cartilage, bones, and more.