Ποιες βιταμίνες χρειάζονται οι γυναίκες;

It is true that each person has separate needs for vitamins depending on their age and the period of life they are going through. Today we will focus on women in general by presenting the most important vitamins to ensure you have in your diet. To begin with, I would like to focus on some vitamins that have an antioxidant effect and are very important for health. The most important vitamins with a strong antioxidant effect are vitamin A, vitamin C and vitamin E. The body's physiological processes lead to the production of oxygen free radicals which help the body function properly, but require antioxidants to balance them. The body produces antioxidant substances, but it is necessary to have many antioxidant substances in our diet to neutralize the oxygen free radicals that are "excess" during the functioning of the body. Oxygen free radicals are the first aging mechanism discovered and certainly one of the most important. Antioxidants also help the body's defenses and protect it body from infections. As age increases, the endogenous antioxidant mechanisms are limited and it is increasingly important to ensure the adequacy of antioxidant substances in our diet. Vitamin A, vitamin B and vitamin E ensure a strong antioxidant action that will protect your body. Vitamin A is abundant as the provitamin beta-carotene, which the body can convert to vitamin A, in apricots, cantaloupe, carrots, peaches, pumpkin seeds, peppers, spinach and tomatoes. Vitamin C is abundant in broccoli, citrus fruits, kiwis, peppers, potatoes, strawberries and tomatoes. Foods rich in vitamin E are olive oil, hazelnuts, peanuts and sunflower seeds. It is also very important for women to have sufficient B vitamins, of which the most important are vitamins B6, B12 and folic acid. Foods that are rich in Vitamin B6 is fish, potatoes, chickpeas, avocados, bananas, beans, cereals, meat, oats and poultry. It is very important not to consume too much vitamin B6 in one meal, so make sure you consume the right amounts of these foods every day. Vitamin B12 is also very important for the metabolism and proper functioning of the female body and you can find it in cheese, eggs, fish, meat, milk and yogurt. As many women have significantly reduced animal products it is important to systematically measure vitamin B12 in their blood, as well as homocysteine, to ensure that they are at the right levels. Folic acid is very important for the proper functioning of the nervous system, as well as the proper creation of red blood cells. You'll find it in abundance in spinach and all leafy greens, citrus fruits, strawberries and legumes such as chickpeas and beans. In addition to antioxidant vitamins and B vitamins, it is important for women to get adequate amounts of vitamins D and K. Vitamin D is well known for its protective effect on bones. Nevertheless, it also has very important actions elsewhere, such as reducing the likelihood of autoimmune diseases and cancer. We can ensure that vitamin D in our body is sufficient by doing a vitamin D blood test, but it is important to also measure parathyroid hormone. If there is a need to increase dietary prevention of vitamin D we can achieve this by targeting fish that have a lot of vitamin D, such as trout, sardines and salmon. Finally, vitamin K is very important for the proper functioning of the female body, especially vitamin K2 which plays a very important role for bone health. Foods that are rich in vitamin K are green leafy vegetables, broccoli, spinach and fish. If you have gone through menopause, then your nutritional needs are special. It is important that you watch the video currently showing to my right where I explain what a woman's diet should look like after menopause. I remind you that by pressing the like button and sharing the video you help me a lot. Thank you.