Living an active lifestyle can take a toll on your body, and it can be hard to make sure you’re getting in the proper vitamins to sustain your health. If you’re prone to getting sick or if you’re feeling sluggish lately, it could be because you’re experiencing a nutrient or vitamin deficiency.
Eating a well-rounded diet including proteins, carbs and plenty of colorful fruits and vegetables is an important place to start. But if you really want to keep your body running at its optimal level, then getting educated on the most essential vitamins (like vitamin D) your body needs and where to find them is especially important.
Calcium
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Nobody wants to have fragile bones when they get older. Your parents might have already told you this when you were growing up, but calcium really is the key to strong, healthy bones. Calcium is also essential for healthy muscles, nerves and blood flow.
Where to find calcium: dairy, kale, broccoli, salmon and soymilk
Biotin
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Biotin, also known as Vitamin H, is one of the B complex vitamins that help the body convert food into energy. Biotin is essential for women because it helps keep your skin, hair, eyes, liver and nervous system healthy. Biotin is also a crucial nutrient during pregnancy, as it's important for embryonic growth.
Where to find biotin: egg yolk, nuts, soybeans and other legumes, whole grains, cauliflower, bananas and mushrooms
Vitamin D
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Vitamin D helps your brain cells communicate, boosts immunity and partners with calcium to promote healthy bones. As women get older, their skin is less able to absorb Vitamin D from the sun, and they can become deficient.
Where to find Vitamin D: salmon, tuna, eggs, milk, mushrooms, yogurt and orange juice
Folate
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Folate is a B vitamin essential for making DNA and healthy red blood cells. Pregnant women especially need folate, because it can prevent birth defects.
Where to find folate: spinach, Brussels sprouts, asparagus, broccoli, beans, orange juice and rice
Iron
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Without adequate iron, your body cannot make new red blood cells, which deliver vital oxygen to your tissues. The result can be fatigue and anemia. Teenage girls, women of childbearing age and vegetarians often come up short on this mineral.
Where to find iron: liver, beef, turkey, chicken, tuna, beans, tofu, spinach, raisins and fortified cereals.
Vitamin C
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Everybody could use more Vitamin C. It's an antioxidant known to fight infections and chronic disease. Vitamin C can also help with collagen creation to prevent wrinkles and dry skin.
Where to find Vitamin C: red and green peppers, oranges, cantaloupe, strawberries, cabbage, broccoli, potatoes and tomatoes
Iodine
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Need a boost in your metabolism? Iodine is key in maintaining healthy thyroid function, which will regulate your metabolism. Pregnant women especially need extra iodine for their baby's development.
Where to find Iodine: fish, milk, yogurt, cheese, grains, seaweed and iodized salt
Magnesium
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With studies now showing one-third of American women suffering from heart disease, and nearly one in 10 from diabetes, magnesium is becoming especially important for women. By promoting healthy blood pressure and blood sugar levels, magnesium may help prevent both heart disease and diabetes.
Where to find magnesium: spinach, kale, whole grains, beans and nuts
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