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What essential vitamins should women take?

Every woman should take a multivitamin on a daily basis. This is especially important for women who are pregnant or nursing. There are specific essential vitamins that women should make sure they are getting enough of each day. These include: vitamin A, vitamin C, vitamin D, and calcium.

Vitamin A is important for maintaining good vision, healthy skin and mucous membranes, and strong bones. Women need 700 micrograms (mcg) of this nutrient per day. Good food sources of vitamin A include carrots, sweet potatoes, kale, spinach and cantaloupe melon.

Vitamin C helps keep the immune system functioning properly and supports collagen production in the skin - both key factors in keeping skin looking young and healthy. Women need 75 mg of this nutrient per day. Good food sources of Vitamin C include bell peppers, broccoli, strawberries, kiwi fruit, citrus fruits, papaya.

Calcium is essential for building strong bones; it also plays a role in nerve signaling and muscle contraction. The recommended intake for calcium is 1 000 mg per day for women aged 19-50 years old; 1 200 mg per day if you're over 50 years old.. Dairy products such as milk, yogurt or cheese are excellent sources of dietary calcium ; so too are some leafy green vegetables like collard greens or turnip greens.

Lastly but importantly Vitamin D helps the body absorb Calcium effectively.. The recommended intake level set by the IOM ( Institute Of Medicine ) is 600 IU( international units ) /day however many experts feel that this may be too low & recommend intakes closer to 1000IU/day..Foods high in Vitamin D includes fatty fish like salmon & tuna as well as fortified foods like orange juice

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