|1 cup of raw leafy vegetables|
|1/2 cup of other vegetables cooked or raw|
|3/4 cup of vegetable juice|
|1 medium apple, banana, orange, pear|
|1/2 cup of chopped, cooked, or canned fruit|
|3/4 cup of fruit juice|
What Are The Nutrients Women Need?
The following table lists the most essential nutrients for women, along with their benefits and RDA.
|Vitamin A||Boosts vision and skin health||5,000 International Units (IU)|
|Vitamin B1 (Thiamin)||Helps the body metabolize fat and generate energy||1.5 mg|
|Vitamin B2 (Riboflavin)||Protects the body’s cells from free radicals||1.7 mg|
|Vitamin B3 (Niacin)||Cuts heart disease risk||20 mg|
|Vitamin B5 (Pantothenic acid)||Promotes hormone production and immunity||10 mg|
|Vitamin B6 (Pyridoxine)||Helps produce myelin, a protective layer around cells||2 mg|
|Vitamin B7 (Biotin)||Boosts metabolism and health of the skin, hair, and nails||300 µg (micrograms)|
|Vitamin B9 (Folate)||Promotes nervous system health (especially of the baby), and is important during pregnancy||400 µg|
|Vitamin B12 (Cobalamin)||Enhances production of red blood cells||6 µg|
|Vitamin C||Aids growth and repair of body tissues||60 mg|
|Vitamin D||Promotes calcium absorption for stronger bones||400 IU|
|Vitamin E||Fights free radicals and boosts immunity||30 IU|
|Vitamin K||Helps blood clot (to prevent excessive bleeding) and keeps the heart and bones strong||80 µg|
|Choline||Crucial for nerve and liver function||400 mg|
|Iron||Essential for the production of hemoglobin and prevention of anemia||18 mg|
|Iodine||Promotes thyroid health and pregnant health (for the brain health of the growing fetus)||150 µg and 220 µg for pregnant women|
|Magnesium||Promotes over 300 biochemical functions in the body||320 mg|
|Calcium||Promotes bone health and helps prevent diabetes||1,200 mg|
|Omega-3 fatty acids||Fight inflammation and boost brain health||500 mg of EPA and DHAWhat Are The Top Multivitamin Brands?|
1. Healthkart Multivit Gold
Its the combination of antioxidants and omega-3s provides women with a powerful punch of vital nutrients.
2. Nature Made, Multi For Her With Iron And Calcium
This is Natural Made is quite known for its organic ingredients, and this supplement claims to contain no artificial flavors or colors or preservatives.
Gluten and yeast-free is said to makes it a viable option for anyone suffering from Celiac disease or yeast infections.
The tablets is said to be a little big, and swallowing them might be a problem for some.
3. Revital Woman
Revital Woman is said to be one of the balanced combination of 12 vitamins and 18 minerals along with ginseng. Its multivitamin fights weakness in women and helps to keeps your hair and skin healthy.
This contains adequate amounts of selenium which is especially important for women.
4. Twinlab Daily One Caps Multi-Vitamin and Mineral Supplement
This multivitamin has three super fruits – pomegranate, acai, and mangosteen. These fruits helps to boost immunity in women and also provides high-quality B and C vitamins.
It is both vegan and vegetarian.
Its supplement has a higher levels of iron which will cause certain individuals to feel nauseous (especially if they have a history of feeling uncomfortable after taking supplements containing iron).
5. Garden of Life Vitamin Code For Women
The vitamins and minerals into the supplement which is said to be more concentrated with the inclusion of fruit and vegetable powders.
Independent lab testing, which ensures the quality of the supplements.