On a day to get the required amount of vitamins, every woman must eat 5 to 9 portions of fruits and vegetables, but due to the busy pace of modern life, it is difficult to find the time for a standard breakfast or lunch, it’s almost impossible. Therefore, if you want to cure your beauty and health, be sure to enroll your body with necessary vitamins.

The female body is very different from the male; more fair sex is concerned about their appearance: the state of the skin, nails, hair, and special vitamins for women is needed during pregnancy and in certain periods of the menstrual cycle. The most important vitamins for women:

Vitamin E (tocopherol)

This vitamin makes the appearance to be young, it plays a key task in the creation of blood cells, it is an influential antioxidant which is involved in the creation of elastic fibers that give skin flexibility and softness, make stronger the immune system, and relieves leg cramps. Vitamin E is mostly founded in wheat germ, vegetable oils, nuts, egg yolks, margarine, and fish oil.

Vitamin A (formed from beta-carotene)
This vitamin prevents early withering of the skin, provides a healthy and fresh, stimulating collagen production, restores and supports the epithelial tissue. Diet sources of beta-carotene and vitamin A are liver, butter, milk, cheese, carrots, peaches, red pepper, spinach.

Vitamin B9 (folic acid)

This vitamin is effective in making hair fluffy and springy; it is essential for a healthy pregnancy and eliminates postpartum depression (Post natal depression). This important vitamin which is needed by the women can be found in orange juice, dry beans, cheese, carrots, liver, yeast, wheat germ, leafy green.

Vitamin D (calciferol)

This vitamin gives prevention against osteoporosis and also make stronger bones, which is important for women over 30 years, reduce premenstrual symptoms. Their food sources are a red fish, dairy products, cereals, sardines, egg yolk.

Vitamin H (Biotin)

It helps to prevent brittle nails, strengthening the nail plate is necessary for normal functioning of the nervous system. The food sources for this vitamin is found in mushrooms, fruits, milk, yeast, leaves of wild strawberry and blueberry beans.

Vitamin C (ascorbic acid)

Through this vitamin you can make the immune system stronger, it also speeds up the curative process in struggling with breast cancer. This vitamin is important for women and it can be found in wild rose, potatoes, Brussels sprouts, citrus fruits, apples, tomatoes.

With the onset of cold weather daily requirements for vitamins increases for women, so every diet menu should be added with multivitamin complex, the need for vitamins also increase the menstrual cycle, pregnancy and breast feeding, menopause. Vitamins help to avoid fatigue arising from malnutrition, constant stress, lack of rest and sleep.