It seems that wherever you look, someone wants to sell you a vitamin, pill, or drink to magically make you healthier. If it were only that easy. Through a diet rich in essential vitamins and minerals, you should get everything you need and then some. But sometimes that doesn’t happen, and you may need to supplement. But supplements can be confusing, and you can end up taking things you might not need. Other than speaking with your doctor, how do you know what you may need? I’ve got you covered. If you are a woman, here are the essential vitamins that should be consume (ideally as part of their healthy diet).

Antioxidants

Antioxidants come up in just about every conversation specific to general health and wellbeing. Antioxidants are mostly found in fruits and vegetables and they are responsible for helping to prevent or stop cell damage caused by oxidants. Oxidants are free radicals that are naturally found in your body and used to ward off viruses but if you have too many, they can cause serious damage (including cancer and heart disease). There’s a delicate balance between oxidants and antioxidants going on inside your body, and eating a diet rich in fruits and vegetables will help. These include:

Vitamin A (beta-carotene): The human body converts beta-carotene into Vitamin A. Vitamin A is needed for healthy skin, our immune system, and good eye health and vision. If you get your beta-carotene through a healthy diet, your body will only convert as much as it needs. This is important because excess vitamin A can be toxic. Where can you get this? Apricots, asparagus, broccoli, carrots, grapefruit, kale, peas, peppers, plums, spinach, and sweet potatoes.

Vitamin C: Another important and essential vitamin. Vitamin C has an impressive list of health benefits including the reduction of the risk of chronic diseases, it may help lower blood pressure, it fights heart disease risk factors, it could reduce blood uric acid levels, helps prevent iron deficiency issues, and helps your white blood cells function better. Where can you get this? Guava, black currents, red or green peppers, kiwi, oranges, strawberries, and papaya.

Vitamin E: Vitamin E is a fat-soluble nutrient found in many foods. In the body, it acts as an antioxidant, helping to protect cells from the damage caused by free radicals. Vitamin E is claimed to have many benefits including the prevention of coronary heart disease, support immune function, prevent inflammation, promotes eye health, and may lower the risk of cancer. Where can you get this? Vegetable oils, nuts, seeds, and green leafy vegetables.

B Vitamins

There are multiple B vitamins and they are all good for your body. But three are super important – B6, B12, and folic acid.

Vitamin B6: Known as pyridoxine, this keeps your brain working well and helps you body change food into energy (hello metabolism!). Before you start thinking you’ll just take more B6 to rev your metabolism, think again. If you get too much B6 at once, it can be toxic so its best to eat foods that have this nutrient in them. Where can you get this? Fish, potatoes, chickpeas, avocados, bananas, beans, cereal, meat, and oatmeal.

Vitamin B12: This is also a super important vitamin for your metabolism. And, it helps your body make red blood cells. If you’re vegan or a vegetarian, you may be deficient here because you’ll find B12 in animal-based products. Make sure you’re working with your doctor to to make sure you’re getting enough of it. Where can you get it? Cheese, eggs, fish, meat, milk, and yogurt.

Folate: Also known as folic acid, this helps build a healthy brain and spinal cord. It also makes the DNA and RNA, the building blocks of cells, and prevents the changes in DNA that can lead to cancer. You need this to build normal red blood cells and prevent anemia and it’s critical for pregnant women to get enough as it helps prevent birth defects like spina bfida.  Where can you get it? Spinach and leafy greens, citrus fruits, melons, legumes, chickpeas, black beans, kidney beans, eggs, and strawberries.

Vitamin D

This vitamin helps move calcium and phosphorus into your blood stream to help keep your bones strong. When your body doesn’t have enough vitamin D, it will take calcium and phosphorous from your bones. Over time, this may make your bones thin and can lead to osteoporosis. Where can you get it? Eggs and fish, especially salmon, mackerel, and sardines.

Vitamin K

Another important vitamin that helps keep your bones strong and also helps prevent blood clots in older people. Where can you get it? Green leafy vegetables, broccoli, alfalfa, cooked spinach, and fish oil.

A healthy diet should include all essential vitamins. Check with your doctor if you feel like you are deficient in one or more and before taking supplements, always first check with your doctor.