Daily requirement of various vitamins for women
Since men and women have different bodies, they have different requirements as far as nutrition is concerned. This article gives an account of Dietary Reference Intake (DRI) that an average woman is recommended:
Vitamin A – It is a kind of fat soluble vitamin that is usually found in the yellow tinctures of the plants. It is indispensable for bone development, healthy skin and tooth, function of immune system and deterrence of night blindness. The recommended amount of this vitamin for average women is 700 mcg per day.
Vitamin B Complex – This is a combination of vitamins B1, B2, B6 & B12. They are required for many functions including brain function & metabolism. The DRI for women is:
Vitamin B1 and B2 – 1.1 mg a day
Vitamin B6 – 1.6 mg a day
Vitamin B12 – 2.4 mg a day
Vitamin B9 – This vitamin is essential for maintaining proper level of RBCs and a healthy nervous system. The DRI for this vitamin is 200 micrograms for an average woman & 600 micrograms for a pregnant woman. One can get this vitamin from the food sources such as bread, pasta, cereals, beans, oranges and nuts.
Vitamin C – This vitamin is listed in the category of water-soluble vitamins and found in fresh vegetables and fruits. It helps in curing wounds, averts cell damage, supports healthy gums and teeth, and strengthens the immune system. For women, the DRI for this vitamin is 75 mg in a day.
Vitamin D – This vitamin is also a fat soluble vitamin that helps in the process of phosphorus and calcium metabolism in the body. This vitamin can be made by the body on its own. UV rays are helpful to produce vitamin D. Since these rays can cause harm, the doctors recommend vitamin D supplements instead of sitting more in the sun. The DRI for this vitamin for women is 10 mcg per day.
Vitamin E – This vitamin has the properties of anti-aging. It is found in green leafy vegetables, fruits and whole grains. The DRI of this vitamin is 15 mg per day for an average woman.
Vitamin H – It is listed in the category of water soluble vitamins and helps in metabolizing carbohydrates and fats. The important food sources for this vitamin are dairy products and meats. The recommended amount for a woman is 30 mcg in a day.
There are some other vitamins that may be recommended for the good health of women like zinc, iron, and folic acid. Zinc is essential for good immune health and it also aids in the process of wound healing. A woman should consume at least 8 mg of zinc in a day. Iron is also important for the body as it ensures that enough amount of oxygen is available to the body tissues. A woman should try to consume approximately 18 mg of iron in a day. These recommendations may vary depending upon the conditions like pregnancy, menstruation and age, etc.