Women above 30 have very different biological needs, and often have unique goals related to their health, as well.
We have heard the benefits of vitamins through various mediums. But how often do we incorporate them into our diet?
Our diet which is mainly composed of carbohydrates, proteins and fats contains a very limited amount of vitamins and minerals. Most of the vitamins are heat sensitive and when we process the food, the vitamins are destroyed.
Many kind of vitamins exist in many forms, but here are the top 5 vitamins you should surely incorporate into your diet-
Vitamin A is found in abundance in green leafy vegetables, carrots, sweet potatoes etc. The daily recommended dose for women is 700-900 MCG. Vitamin A or beta carotenes have a number of benefits like maintaining health of cornea, preventing measles and preventing macular degeneration.
2. Vitamin B
Vitamin B is available in various form, riboflavin, thiamin, niacin, folic acid etc. Vitamin B is very important for overall health of an individual. It helps in reducing stress, enhancing immune and nervous system, maintaining healthy skin and muscle tone.
3. Vitamin C
Vitamin C is a water soluble vitamin. Citric fruits such as oranges, limes, lemons are a rich source of Vitamin C. Vitamin C is important in formation of collagen that helps in wound healing, maintaining elasticity of skin, reduction of scars and oral health.
4. Vitamin D
Vitamin D or cholecalciferol is perhaps one of the most important vitamin supplements that women over 30 should have incorporate. Vitamin D is very important for maintaining bone health and increasing calcium absorption. It is also necessary for health muscle development and for strengthening teeth.
5. Vitamin E
Vitamin E is the most popular of all because it has mainly cosmetic benefits. It helps in maintaining the skin health and preventing hair fall. It can be consumed or applied topically in various formulations.
Many women above 30 look in the mirror and suddenly notice fine lines, thinning skin and other signs of aging. The good news is that some vitamins can help slow this process.