Vitamins are a group of substances that are necessary for proper cell function, normal growth and development, and therefore there are 13 essential vitamins, according to Medline Plus, the United States National Library of Medicine.
Additionally, according to the Portuguese health, nutrition and well-being portal Tua Saúde, the main functions of vitamins include:
- “Proper function of the muscles;
- Proper growth of skin, hair and nails;
- Good functioning of the nervous system;
- Prevention of diseases such as anemia;
- Promote proper growth.
Now, the Women’s Health portal revealed that the six essential vitamins for women are:
1. Vitamin B2 or Riboflavin: helps convert the food consumed by a person into the energy they need and the doses recommended by the United States National Institutes of Health (NIH) are:
- Adolescent women from 14 to 18 years old: 1,0 mcg
- Women: 1,1 mcg
- Pregnant women and adolescents: 1,4 mcg
- Breastfeeding women and adolescents: 1,6 mcg
2. Vitamin B3 or Niacin: It is important for the development and function of cells in the body and the doses are:
- Adolescent girls from 14 to 18 years of age: 14 mg NO
- Adult women over 19 years of age: 14 mg NO
- Pregnant women and adolescents: 18 mg NO
- Breastfeeding women and adolescents: 17 mg NO
3. Vitamin B5 or Pantothenic Acid: It is important for many functions in the body, especially the manufacture and breakdown of fats, and the daily recommendations are:
- Adolescents from 14 to 18 years old: 5.0 mg
- Adults 19 years of age or older: 5.0 mg
- Pregnant women and adolescents: 6.0 mg
- Breastfeeding women and adolescents: 7.0 mg
4. Vitamin B6 or Pyridoxine: It influences brain development during pregnancy and childhood, as well as the immune system and therefore the recommended doses are:
- Adolescents (girls) from 14 to 18 years of age: 1.2 mg
- Adults (women) 51 years of age or older: 1.5 mg
- Pregnant women and adolescents: 1.9 mg
- Breastfeeding women and adolescents: 2.0 mg
- Adolescents from 14 to 18 years old: 2,4 mcg
- Adults: 2,4 mcg
- Pregnant women and adolescents: 2,6 mcg
- Breastfeeding women and adolescents: 2,8 mcg
6. Vitamin C or Ascorbic Acid: acts as an antioxidant, helping to protect cells from damage caused by free radicals and the NIH recommends that daily consumption be:
- Adolescents (girls) from 14 to 18 years of age: 65 mg
- Adults (women): 75 mg
- Pregnant teens: 80 mg
- Pregnant women: 85 mg
- Breastfeeding adolescents: 115 mg
- Breastfeeding women: 120 mg
Meanwhile, it is important to note that the best way to get enough vitamins is to eat a balanced diet with a variety of foods.
However, they are also found in multivitamin and multimineral supplements, but before consuming a supplement, the first thing to do is consult a health expert so that they can guide the process and indicate what is most appropriate for each individual. person, as the information given above is in no way a substitute for medical advice.
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