Ladies, are you getting your vitamins?


You’ve heard about how important it is to take vitamins. Nowadays, the typical woman’s diet consists of prepared meals and convenience foods, and it’s very difficult for women to actually get the nutrients their unique female bodies need. However, many women still don’t know what vitamins are essential and which ones do what – and sometimes, they even skip their daily multivitamin. Vitamins are critical for women! So ladies, are you getting the vitamins you need?


Zinc is essential for healing and protecting the skin, and it has also been shown to help reduce the symptoms of PMS. So you definitely don’t want to be skimping out on the zinc when that time of the month rolls around!

The best sources for vitamins are fresh foods as opposed to capsules or vitamin tabs. You can get more zinc in your diet by incorporating more lean beef into your meals, crab, and chicken (dark meat has more zinc than white meat). If you don’t consume meat, snack on sunflower seeds or cashews instead.


Folic acid is absolutely essential for expecting and nursing women. However, even if you aren’t pregnant or breastfeeding, folate is still something you need to get enough of. Folate helps you make red blood cells, which keeps you from being anemic. Women are very susceptible to anemia, which can make you feel very tired and dragged down. If you don’t have enough folic acid in your diet, you’ll also feel more irritable and be more forgetful.

Get more folate in your diet by eating peanuts or peanut butter, spinach and broccoli. For something sweet with folic acid in it, treat yourself to a juicy papaya.


Calcium is one of the most important nutrients for women, and you probably already know it helps you build strong, healthy bones. However, women are prone to osteoporosis as they age, which makes your bones brittle, weak and susceptible to breaking or fracturing.

Boost your calcium intake with low fat dairy products like milk and yogurt, or opt for almonds, leafy greens and soy milk if you don’t eat dairy. Fish such as sardines, salmon and tahini are also excellent sources of calcium if you enjoy seafood.

There are many more vitamins that are important for women, so make sure you take your daily multivitamin and keep your diet full of a variety of fresh fruits, vegetables and other whole foods. Anytime you can swap convenience foods for something fresh, you’re doing something wonderful for yourself! 

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