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Vitamins and minerals are the most important ingredients of the daily life that not only promote good health but also support the body metabolism. Most of the women in today’s era don’t care much about their meals and usually the irregular patterns of their diet make them suffer a lot. Deficiency of vitamin cause the female to become infertile and their capability to produce child reduces a lot as a result they have to suffer serious consequences in the form of illness and certain other diseases. Vitamins exist in a wide variety and they also help in the promotion of good health.

these elements effect certain systems of the body such as boost immunity, promotes digestive health and also makes the bone more strong and healthy.

1. Antioxidant Vitamins

Vitamin A, C and E are known as the antioxidant vitamins. Anti-oxidants have the property to fight with the free radicals that can cause damage to our body because they are highly reactive species. Free radicals effect the eyes, and nervous system and also promotes the symbols of aging. Vitamin C promotes good skin and helps in the improved vision it helps the body to get protection from the ultra violet radiations. Vitamin A and E helps in the cell production and also prevents the mutation in the cells.

Always try to consume them from your diet but if due to any reason if these vitamins are not the part of you meals try to consume them from the other sources such as from artificial supplements

2. Vitamin D3

Eggs dairy products and mushrooms are the rich sources of vitamin D3.but the major source of vitamin D is sun. Most of the people men and women mostly live in the doors and spend most of the time in the offices and homes where they didn’t have any exposure to sunlight.

So most of the people have to face the deficiency of this vitamin. Vitamin D3 is important for the strong bones, nervous system, hormonal balance and many other metabolic process need this vitamin. Vitamin D3 also regulates the mood swings. To ensure that this vitamin is not deficient in our body always make sure to sit in the sun for short period of time.

vitamin D

3. Vitamin K

Whenever it comes to the strength of bones, cardiac health and blood clotting factors vitamin k is one of the best known vitamin and a best known choice since years for all these purposes.

But dilemma is that most of the women don’t have sufficient quantity of this important vitamin. Research has shown that the women who have enough amount of vitamin k in their bodies always have a better cardiac health and the mortality rate due to heart attack is also very low in them.

Those who are consuming the medicines for the reduction of bad cholesterol and people who are suffering from the intestinal bowel syndrome are usually declined in vitamin k exist in two varieties vitamin K1 exist in the vegetables and vitamin K2 exist in the dairy products. Cabbage, green leafy vegetables and meat are rich sources of vitamin k.


Young females usually suffer from the blood deficiency and anemia because of the iron deficiency.

Iron is one of the main constituent in making the hemoglobin being an important part of it.

Protein hemoglobin performs the function of oxygen transport from the lungs throughout the body. Iron is present in the eggs, vegetables, meat, all kind of poultry and beams along with the food that is obtained from the plants.

As females undergo the process of menstruation so the young girls with regular menstrual cycle every month loses a lot of blood and In this way a large amount of iron gets released from the body.


Excessive blood lose from the body can cause anemia and the anemic girls have to suffer serious consequences due to loss of iron. Those who have enough iron stored in their will not have to suffer from the weakness, loss of pregnancy, fatigue and immunity loss.


Iodine is also a vital ingredient that must be taken by every one particularly women. Its intake is very important for the females who are already pregnant and especially those who are trying to get pregnant. It plays an important role in the development and growth of the nervous system and brain of the fetus. Iodine is also crucial for the production and working of the thyroid hormones.

Thyroid hormones also play an important role in the metabolism of the body. Iodised salt is one of the best way to make the body enriched in iodine and to prevent its deficiencies.

Sea food and vegetables from the sea are one of the best source of the iodine. Iodine deficiency can cause serious health problems such as fatigue, thyroid disorder and hormonal imbalance particularly during pregnancy.


Magnesium is one of those minerals that is usually ignored and being most important it can also be said that it is one of the most ignored mineral in the body and the body usually has to face serious magnesium deficiencies. Magnesium play a significant role in the bio chemical processes and maintain the metabolism of the body.

One of the most important function of magnesium is that it regulates the amount of calcium and potassium in the body that are also essential vitamins. Deficiency of magnesium in the body usually cause various diseases and syndromes in the body such as the leaky gut syndrome, digestive disorders and stress.

Cramps in the body most commonly in the legs anxiety and constipation are usually a call by your body that body is getting deficient in magnesium.

People particularly females and old age women who don’t consume enough magnesium usually have to face serious issues in the later age and they have weaker bones and as well as they are highly prone to abortions as well.

Magnesium is available naturally in the green leafy vegetables and in case if you are highly deficient in this important mineral you can get the magnesium in the form of supplements and capsules from the market but don’t make your body.

7.Omega-3 Fish Oils

Omega 3 and omega 6 fatty acids are basically present in the fish oil. If fish such as mackerel tuna and salmon are the part of you daily meal than there are no chance that your body will get deficient in this natural vitamin.

Omega 3 fatty acids are easily available in the form of packaged and the processed case you are not getting them from your daily diet you can easily avail them from the market.

These two are anti-inflammatory in nature and also helps in boosting the immunity and also promotes the health of cardiac system and nervous system.

These elements are very important in the treatment of depression, anxiety and arthritis. Getting good amount of these vitamins are highly good as an anti-inflammation remedy.

8. Calcium

Calcium is one of the most important ingredient that is required for the proper functioning of the body and it is required for the strengthening of bones and muscles. Calcium being an essential vitamin plays a significant role in controlling the blood pressuring in promoting the good cholesterol level in the body and it also improves the heart rhythms.

When calcium is taken in combination with other vitamin such as vitamin D it proves to be a good remedy in delaying the osteoporosis, helps in dealing with the diabetes and cancer.

Deficiency of calcium will lead to the devastating consequences in the is commonly said that the body will not be able to absorb the calcium when the quantity of magnesium and vitamin D are quite low in the body.

Moreover due to less nutrients in the soil most of the vegetables may not have enough calcium to fulfil the body needs. Naturally calcium is present in the leafy green vegetables and as well as in the okra, beans and the other natural vegetables and fruits.

However calcium is also available in the form of supplements that are easily and readily available in the market.


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  4. Sneharika Sharma

    Authentic information

  5. Amish Agarwal

    Great post. Quite informational!

  6. Ahlam Sabayleh

    Nice contact

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