Vitamins are essential for the body’s processes as they perform specific functions in the body. The need for certain vitamins varies according to age and your stage of life – women who are in child-bearing age, menopause or adults age 50 or older . Here’s a look at some essential vitamins and which are good sources of this specific vitamin.

Vitamin A.  Vitamin A is an antioxidant that boosts immune systems, promotes proper development and functioning of eyes and skin, and cuts risk of heart disease.

Sources: This can be sourced from most fruits, yellow vegetables, dairy products, liver, fish and foods rich in beta-carotene such as broccoli, red pepper, carrot, cantaloupe, pumpkin, tomatoes, watermelon and guava.

B Vitamins.  All the B vitamins are important a woman’s health. They can help maintain metabolism, muscle tone, strengthening immune and nervous systems and brain function for a sharp mind. However, three B vitamins in particular are especially important: vitamins B6, B12 and B9 or more commonly known as folate or folic acid. This is the vitamin necessary for the proper maintenance of the red blood cell metabolism, the nervous system and the immune system.

Sources:  B vitamins can be source if you eat grains. A cup of most fortified breakfast cereals can help in the daily vitamin B requirement. Other options include whole-grain breads, asparagus, avocado, banana, seeds, beans, meats, oatmeal, poultry, cheese, eggs, fish, milk, and yogurt.

Vitamin C. This vitamin is known as ascorbic acid. It is believed to boost the immune system and help prevent heart disease, prenatal problems, and eye illnesses. It also aids in wound healing, helps in the formation of red blood cells, and reduce some physical signs of aging like fending off wrinkles .

Sources: A single orange is packed with nearly all of your daily C. All fruits and vegetables, especially broccoli, citrus (oranges, grapefruit and grapefruit juice, lemon), kiwi, red pepper, potato, strawberries, and tomatoes.

Vitamin D.  The vitamin D aids in calcium absorption, and may help prevent a variety of health problems, including diabetes, some cancers, depression and heart disease.

Sources: Lucky for us here in the Philippines, as the best source is sunshine!  Our bodies make it naturally when exposed to sunlight. Small amount of Vitamin D can be found in fatty fish (salmon and tuna), fish liver oils, beef liver, cheese, and egg yolks.

Vitamin E.  It plays a key role in the formation of red blood cells and in the maintenance of cell membranes. Vitamin E may also slow age-related changes.

Sources: Include margarine, corn oil, cod-liver oil, hazelnuts, peanut butter, safflower oil, sunflower seeds, and wheat germ.

Calcium. This is crucial for strong bones. Women start losing bone density in their twenties and calcium is the single best defense in  developing bone-weakening osteoporosis. This is the mineral that also helps build strong teeth and nourishes your nervous system.

Sources: Best natural sources are dairy products, including milk, cheese and yogurt; and dark-green leafy vegetables, such as broccoli and kale.

Iron. Too little of this mineral can cause anemia or the lack of red blood cells and a weakened immune system. Iron carries oxygen in the body and aids in the production of red blood cells and prevents susceptibility to infection.

Sources: Iron can be found naturally in lean red meat, chicken, turkey, fish, cereals, beans, whole grains, and dark-green leafy vegetables.

Omega-3s. This is commonly referred to as fish oil. It aids in proper brain operation and is important for cognitive and behavioral function. It may also help reduce high blood pressure and may lower risk for heart disease, cancer, arthritis, and mascular degeneration.

Sources: Omega 3 can be found in fatty fish like salmon, tuna, sardines, and mackerel. Other sources are plants and nut oils.

So, do you have to eat eat whole foods to get these essential vitamins or could you just use supplements? Dietitians recommend on getting these essential vitamins from food by eating a well balanced diet.  With whole fruits, vegetables and foods, you get specific vitamins, as well as all the essential nutrients. Also, there’s very little to no chances of ingesting too much of any of the vitamin from the natural sources.

Supplements are not for everyone and are not intended to be a food substitute because they cannot replicate the nutrients and benefits of whole foods. If you are concerned about chronic diseases, making changes in your diet, exercise habits and lifestyle (like not smoking) are more likely to benefit your overall health picture. Consider your current state of health, and pay your doctor a visit and weigh the possible benefits and risks of a multivitamin and mineral supplement for you as dietary supplements may not be worth the expense.

Sources: WebMD / Mayo Clinic/ Womens Health Mag/ Skinny Mom