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Vitamins and Women’s Health:
As an ACE-certified personal trainer and nutritionist, I’ve seen many struggle with energy and well-being. My own journey into the world of vitamins, which began a few months ago, serves as a stark reminder that even professionals can overlook their needs. I battled persistent fatigue, irritability, and those dreaded afternoon slumps. My skin lost its luster, and my hair weakened noticeably.
A comprehensive medical check-up, a practice I consistently recommend to my clients, unveiled deficiencies in iron, vitamin B12, and vitamin D. This wasn’t just a personal discovery; it was a wake-up call, highlighting a widespread problem and sparking significant lifestyle changes.
When I analyzed my 24-hour food recall from my nutritionist’s perspective, I discovered some common dietary flaws. Does this sound familiar? Late breakfasts, skipped lunches, tardy dinners, and a complete lack of fruit? This is a typical pattern I notice, especially among women. Whether you’re juggling household responsibilities or a demanding job, meal patterns and food choices often take a backseat. We tend to grab whatever is convenient, usually neglecting the essential nutrients our bodies need.
The situation is even more critical in lower-middle-class households. I’ve observed a reliance on tea and processed snacks like biscuits, samosas, and bakery items, or worse, just plain tea. This creates a recipe for nutritional disaster.
This issue isn’t solely about aesthetics, it’s about your fundamental health and well-being. Prioritizing your health is non-negotiable. Vitamins are essential for that inner glow, sustained energy, and overall vitality we all deserve.
What Are Vitamins?
There are 13 different types of vitamins, most of which are found in food, while only a few are synthesized by our body. Vitamins neither provide energy nor directly contribute to growth, yet their deficiency can lead to various diseases. Thousands of chemical reactions occur within our body, facilitated by specific enzymes. However, these enzymes must be activated, and cofactors play a crucial role in this process. Vitamins act as these essential cofactors, enabling proper enzyme function.
Types Of Vitamins:
As per their solubility, vitamins are of two main types:
- Water soluble: B complex vitamins and vitamin C.
- Fat-soluble vitamins: vitamins A, D, E and K.
How Do Vitamins Impact Women’s Energy, Hair, Skin, And Overall Health?
Vitamins are organic compounds that our body needs in small quantities compared to carbohydrates, fats, and proteins. They support several biochemical reactions that contribute to energy production and overall health. If our diet lacks any specific vitamin, the corresponding chemical reaction cannot occur, increasing the disease risk.
1. Essential For Boosting Energy:
Vitamins B6 and B12, along with other essential compounds like iron, magnesium, and COQ10, play a crucial role in boosting women’s energy levels and brain health. Understanding this can help women combat fatigue and maintain a healthy lifestyle.
- Vitamin B12 (Cyanocobalamin):
- It helps to form myelin, a protective sheath around the nerve cells. Thus, it helps in healthy functioning and development of the brain.
- It helps to mature red blood cells within the bone marrow.
- It boosts our immunity by making our immune system strong.
- Vitamin B6 (Pyridoxin):
- It is needed to help the enzyme glycogen phosphorylase break down glycogen, which provides energy for exercise.
- It controls the levels of homocysteine in your blood. This protects your heart from heart disease.
- Vitamin B6 acts as a precursor of heme (subunit of hemoglobin). Hence, its deficiency can lead to anemia.
Foods for Boosting Energy:
For green leafy vegetables, garden cress seeds, milk, milk products, meat, and seafood, try this simple early morning drink to boost your day’s energy stores.
2. Skin Health & Glow:
Vitamins C, E and A help produce collagen and reduce tissue inflammation. Other compounds essential for skin health include zinc and omega-3 fatty acids.
- Vitamin C:
- It acts as a natural antioxidant and fights against free radicals. This makes your skin look youthful.
- It produces collagen and hence boosts your skin’s glow.
- Vitamin E:
- It is also a natural antioxidant and thus protects your skin cells from free radicals.
- It protects your skin from skin aging, sun damage, or inflammation.
- It protects your skin from environmental damage if applied topically with a cream.
- Vitamin A (Retinol):
- It helps in skin renewal.
- It also helps with acne control and anti-aging.
Foods For Skin Health and Glow:
Foods like oranges, amla, papaya, berries, and green leafy vegetables are good for your skin’s health and glow. One such superfood for your skin’s glow is the moringa leaves powder. It is a rich source of calcium and iron. Moreover, it helps in reducing inflammation, thus protecting your skin.
Amla is the richest source of calcium, but it helps only when consumed fresh. So here is a quick pickle recipe for amla. You can make this recipe every few days after consuming it since it is so easy to make.
3. Strong Hair and Nails:
Vitamin B7 and D are women’s best hair vitamins. They are essential for promoting the health of hair and nails.
- Vitamin B7 (Biotin):
It promotes the production of a protein called keratin. This reduces hair shedding and damaged hair.
- Vitamin D:
- It regulates the formation of new hair follicles.
- It also promotes the health of the hair follicles.
Foods for Strong Hair and Nails: Soybeans, mushrooms, sunflower seeds, broccoli, carrots, cheese, and yeast are good for hair. To incorporate all of these foods into your daily lifestyle, try these juice combinations suggested by Nidhi Gupta.
Read Also:
- Healthy Juice for Sinus, Constipation, Acne and Hair loss
- Effective Tips to Manage Hair Fall
- Detox Smoothies: The Secret To Glowing Skin And Energy
4. Overall Health & Immunity:
Vitamins D and K, along with key nutrients like omega-3 fatty acids (DHA/EPA), calcium, and probiotics, are essential for maintaining overall health and immunity. By incorporating these nutrients into a balanced diet, women can protect themselves from various health issues.
- Vitamin D:
- It helps absorb calcium, which helps prevent osteoporosis in women of all ages. Thus, it is one of the best vitamins for menopause.
- It also helps in the absorption of magnesium and phosphorus.
- Vitamin D promotes the death of cancerous cells in your body, thus protecting you from certain cancers.
- Vitamin D protects the body from inflammation. Given its key functions, maintaining adequate levels is essential.
- Vitamin K:
It promotes bone health in women. It helps form a protein called osteocalcin, which helps bind calcium to the bones.
It also helps in the clotting of the blood. Thus, it can soothe the heavy menstrual bleeding in women.
- Vitamin B9/folate: Folate is essential for women’s health as it helps in:
- The formation of red blood cells.
- Healthy cell growth and function.
- It reduces the risk of congenital disabilities like brain and spine defects in the infant during early pregnancy.
Foods For Overall Health And Immunity:
Foods like lentils, soybeans, fruits, green leafy vegetables, broccoli, Brussels sprouts, seafood, eggs, mushrooms exposed to sunlight, etc.
Whole Foods V/S Supplements:
When discussing skin, hair, nails, and overall health, most think about various beauty products. But we forget that what we eat reflects on our face. Supplements can provide you with only one or two vitamins at a time, while whole foods are a rich source of various vitamins, minerals, and macronutrients. Whole foods help make you healthy and energetic, while supplements only target specific problems and leave the rest. Whole foods are free from any side effects if consumed in a balanced way. On the other hand, supplements always pose the risk of one or the other side effects, even if consumed in the right proportion.
Conclusion:
No single food can be claimed to benefit only the skin hair or boost energy. However, a balanced diet meets your body’s daily vitamin requirements. Always make mindful choices regarding the foods you eat. Simple combinations of essential ingredients can create a vitamin-rich meal, allowing your body to absorb nutrients fully.
If you’re facing similar challenges, remember you’re not alone. As a nutritionist and personal trainer, I’m here to support your fitness journey. Let’s collaborate to create a sustainable plan that prioritizes your health and empowers you to live your best life. Contact me to discover how I can help you achieve your fitness goals and unlock your full potential.
Read Also:
- Top 10 Foods For A Healthy Pregnancy: According To A Nutritionist
- Food Adulteration: A Silent Threat To Your Health
- Top 10 Healthy Winter Foods For A Strong Immune System
- Healthy Amla Recipes for Winter
- Addressing Poor Nutrition In Children
- Best Foods And Essential Tips For Breastfeeding Mothers
- breast cancer how to avoid
- Ajwain Water Recipe
- Liquid Diets for Weight Loss
- Choosing A Vegan Food Diet: Benefits, And Risks
- 5 Foods to Lower Your Cancer Risk and Boost Your Health
