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13 Vitamins Every Woman Needs (#9 Is So Hard To Get!)
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8. Vitamin B7
If you are looking for a supplement, you will probably see this one listed as biotin. B7 is necessary for the synthesis of fatty acids as well as proper cell growth. Biotin keeps your hair and skin healthy and your sweat glands working properly. In fact, if you suffer from brittle hair or nails, this is the vitamin you want to take more of. B7 is necessary for the regulation of healthy cholesterol levels, the production of bone marrow, and bone growth. A deficiency in this vitamin is quite rare as it is found in many foods but when it does happen it causes skin rashes, brittle hair, anemia, mild depression, and abnormal heart function. Take a supplement as directed and at more foods that are rich in this important vitamin such as nuts, milk, brown rice, eggs, green leafy vegetables, yellow colored fruits, carrots, sweet potatoes, fish, and oatmeal.
9. Magnesium
Magnesium supports normal nerve function, keeps the heart rhythm steady, supports normal muscle function, keeps your bones strong, regulates blood sugar levels, encourages normal blood pressure levels, supports a healthy immune function and can even prevent heart disease, hypertension, and diabetes. It is also known that it is involved in the synthesis of protein and energy metabolism. This one little mineral is necessary for more than 300 biochemical function in the body that science knows of, so you certainly do not want to be deficient in magnesium!
Unfortunately, we used to get plenty of magnesium through vegetables but we have seriously depleted soils nowadays. Almost every woman in America is deficient in magnesium. Deficiencies can lead to migraine headaches, episodes of vomiting, and diarrhea. If you suffer from any type of digestive problem, such as Crohn’s disease, then you are at an even higher risk of being deficient in magnesium. Magnesium supplements are difficult for the body to absorb, so your best bet here is to make your own magnesium oils or lotions and/or soak in Epsom salt baths three times each week.
10. Vitamin D
Like vitamin A, this is also a fat soluble vitamin but it is almost impossible to get too much of this important vitamin. Without vitamin D, your body cannot make use of the calcium you consume, so it works together with calcium to keep bones and teeth strong. Vitamin D is known to reduce the risk of MS, rheumatoid arthritis, and even certain types of cancer. This vitamin acts something like a hormone in the body, so it is great for reducing pre-menstrual symptoms. For most light-skinned people, simply getting 10 to 20 minutes of sunlight each day (minus the sunscreen, ladies) is enough for the body to make sufficient amounts of this vitamin. Since it is stored in the fat tissues, if you hit a rainy patch, your body has stored some vitamin D, so don’t worry. Eat more vitamin D rich foods like milk, liver, eggs, and fatty fish such as salmon and anchovies.
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