Nowadays women are more health conscious than what they were some decades back. Women who are responsible for bearing children and for rearing them, need to look after their health not only during the child bearing years but even after that in order to prevent the onset of ailments like breast cancer. Women are often found to neglect their health as they cater to the needs of their family. However, women are slowly realizing that they need to take in a wide variety of fruits and vegetables which will provide them different vitamins and minerals for staying healthy. Vitamins are essential chemicals which are necessary to help the body function properly. As one ages, it is necessary to increase the intake of vitamins not only for younger looking skin as well as ensuring good health and a fortified immune system.

The Top 15 Vitamins for Women are as follows-

1.    Vitamin A

Vitamin A is known to have many beneficial properties for women


•    Vitamin A has anti-oxidant properties


•    Eye sight is improved

•    Aging process is slowed down

•    Immune system is boosted

Fruits and vegetables rich in vitamin A are:

•    Spinach

•    Whole eggs

•    Liver

•    Milk

•    Papaya

•    Red peppers

•    Kale

•    Peach

•    Fortified cereals

These amongst others should be made a part of one’s daily or weekly diet.

2.    Vitamin D


•    Fatty fish

•    Milk

•    Eggs

•    Liver



•    The risk of multiple sclerosis is reduced


•    It is known to reduce the symptoms of PMS


3.    Vitamin K

This vitamin is known to play a major role in the human body in different ways.


•    It will help to promote strong bones

•    It helps to maintain normal blood clotting function in people


•    It is known to help fortify the immune system as well as provide energy

The main sources of vitamin K are:

•    Green, leafy vegetables

•    Soybean oil

•    Fish oil

•    Whole grain food products


4.    Vitamin B6

Vitamin B6 is also known as pyridoxine and it is known to promote many vital functions of the body:


•    It helps one to enjoy a healthy immune system


•    It can even help to maintain the blood sugar levels



•    Meats

•    Bananas

•    Beans

•    Oatmeal

•    Seeds

•    Fortified cereals

•    Avocado

•    Fish

5.    Vitamin E

Vitamin E is known to contain many beneficial properties for the human system, especially for women.




•    It can even prevent heart disease

•    It can prevent the formation of cataracts

•    Other benefits are prevention of memory loss and certain cancers


•    Hazelnuts

•    Margarine

•    Corn oil

•    Cod liver oil

•    Almonds

•    Spinach

•    Sunflower seeds

6.    Vitamin B12

It is essential that women consume food products that are rich in vitamin B12 as it aids many of the functions in the body.


•    It is important for the metabolism process

•    It helps the normal cell division process

•    It aids in preventing memory loss

•    It can help normal nerve and brain functions to occur



•    Cheese

•    Fish

•    Eggs

•    Meat

•    Yogurt

•    Milk

7.    Vitamin C



•    It fastens up the healing process

•    Promotes the growth of tissues

•    Reduces the risk of cancer

•    Reduces the risk of heart diseases

•    It also plays a key role in the red blood cell formation process

There are many vitamin C enriched fruits and vegetables:

•    Broccoli

•    Grape fruit

•    Kiwi

•    Pepper

•    Oranges

•    Tomatoes

•    Sprouts

•    Strawberries

8.    Vitamin B9

This vitamin is known to be a great friend to maintaining a healthy system in women.


•    It helps to prevent heart diseases

•    Reduces high blood pressure

•    Can help to counter depression and Alzheimer’s

•    Memory loss and cancer is also prevented

•    Fetal development and fertility is promoted in women by this vitamin

One can gain this vitamin in the following food items:

•    Dark green and leafy vegetables

•    Asparagus

•    Melons

•    Strawberries

•    Legumes

•    Orange juice

•    Eggs

9.    Vitamin B7

Vitamin B7 is known to help synthesize many important nutrients in the system.


•    It can help in the formation of glucose and fatty acids

•    The vitamin keeps the hair, skin and sweat glands healthy



Some food items that are best sources of vitamin B7:

•    Egg yolks

•    Soybeans

•    Oatmeal

•    Cheese

•    Milk

•    Yogurt

•    Pepper

•    Brown rice

•    Yellow fruits

•    Potatoes

•    Yams

10.  Vitamin B2

Vitamin B2 is known to offer the following benefits.


•    It is essential for maintaining good health

•    It ensures normal growth as well as normal metabolism process

•    It will help one to get adequate energy

•    It helps to strengthen the immune system




Foods that are rich in vitamin B2 are:

•    Organ meat

•    Leafy vegetables

•    Eggs

•    Cereals

•    Soy bean

•    Nuts

•    Mushrooms

•    Cheese

•    Milk

•    Yogurt

11.  Vitamin B3

Vitamin B3 is also known as niacin. It is known to have many beneficial properties.







It is often found in serums, creams and lotions.

12.    Thiamine

Thiamine or vitamin B1 is part of an enzyme that is required for many functions.


•    It helps the enzyme to boost energy metabolism effectively

•    It is vital for the nervous system to function effectively

It is found in the following food items in small or moderate amounts:

•    Legumes

•    Seeds

•    Nuts

•    Pork

•    Whole grain food

13.    Pantothenic acid

This is a vitamin that is not mentioned frequently but it has its own unique role to play.


•    It helps in the proper functioning of several enzymes

•    It ensures the proper metabolism of the food in the system for energy release

14.    Biotin

This vitamin too has a vital role to play in the human system.


•    It forms the essential part of many enzymes


15.    Folates

This has several functions in the human body.


•    Helps in the DNA formation process

•    Creation of new cells

•    Creation of new blood cells

This vitamin is found in the following food products:

•    Green and leafy vegetables

•    Orange juice

•    Liver

•    Seeds

•    Refined grains

•    Legumes



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