All people need vitamins to sustain good health. In fact women are often found deficient in some or the other vitamin. Vitamins are found in a lot of food material that we eat in our day to day life. However, due to unhealthy lifestyle, most of us these days do not eat right kind of food and deceive our bodies from essential vitamins.

Daily Vitamin dose for the women should ideally include:

Vitamin A

Vitamin A helps in maintaining good eyesight, healthy cell membranes and smooth skin. It also helps in stimulating the body's immune system and fastening the process of wound healing. It is also required for the formation of growth hormone as well as the bones. Not only this, Vitamin A also helps in avoiding defects at the time of giving birth if you take it in adequate amounts during pregnancy. You can take Vitamin A from naturally dark orange products like Carrots as well as from dark green vegetables like broccoli.

Vitamin B Complex

Vitamin B complex include thiamine (Vitamin B1), riboflavin (Vitamin B2), Niacin (Vitamin B3), Pyridoxine (Vitamin B6), Folic Acid (Vitamin B9), Cyanocobalamin (Vitamin B12) as well as Choline, Biotin and Pantothetic Acid. These vitamins help in balacing the homocysteine levels of the body which further protect the artery walls. Vitamins are also important for optimal health of the heart in women.

Get your dose of B complex from green vegetables like Broccoli as it helps in keeping oury hair and skin healthy. Meat is also a great source of Vitamin B, thus a number of vegetarians are often Vitamin B deficient.

Vitamin C

Vitamin C is responsible for keeping the skin youthful and healthy. If you take Vitamin C regularly, it can reduce the risk of loss of cartilage as well as reduce the pace of osteoarthritis progression. You can get Vitamin C through all citrus fruits such as Orange, Lemon and the like.

Vitamin D

In research on Breast Cancer with some other eminent scientists, it was found that those women who receive adequate exposure to sunlight as well as Vitamin D are at a less risk of developing Breast Cancer in comparison to other women who are deficient in Vitamin D. Exposure to sunlight helps in the formation of Vitamin D naturally within the body, which is essential for joints and bones. It can also be obtained from egg yolks, fish, liver and other similar food products.

Vitamin E

The research on health benefits of Vitamin E proved that it supports functioning of the heart, muscles, nerves, cells, hair and skin. It is also effective to treat depression and anemia. You can find Vitamin E in whole grains as well as seeds and nuts.

Vitamin K

Vitamin K works wonders for the health of bones and reduces the risk of fracture of the hip bone. It also aids clotting of blood and is thus given to patients before surgery. You can have your daily dose of Vitamin K from green leafy vegetables and dairy products.

Vitamin X

Now what is 'Vitamin X'? Have you ever heard about it? Before you start your research, let me tell you that Vitamin X is nothing but a humorous name given by a few doctors to 'Exercise'. Though it is not a vitamin, it is fantastic for your good health. It is called 'Vitamin X' to remind you to get a daily dose of exercise along with a daily dose of Vitamins as well.