Foods rich in vitamins that women should eat
December 24, 2019 | Farah Jassawalla

Foods rich in vitamins that women should eat

Vitamins are essential for the human body as they maintain cell function, growth, and development. Since the human body cannot generate all required nutrients, we must consume foods to fulfill the body's requirements for certain vitamins. Women and men need to consume different types of vitamin-filled foods as their bodies react differently to certain forms of nourishment. In this article, we will explore some foods rich in vitamins that suit the health needs of women.


Fish is loaded with minerals as it contains nine of the fourteen essential vitamins, namely vitamins A, B1, B2, B3, B4, B5, B6, B12, D and E. Additionally, fish contains omega 3 fatty acids, which are important to boost the functioning of the brain, and incredibly crucial for averting pregnancy complications like stillbirth or preterm labor. Tuna and trout are the healthiest fish to consume as they contain the nine vitamins, but be sure to eat a range of fish for a complete diet.

Dark green vegetables

Dark green vegetables such as kale, lettuce, and spinach are rich in vitamins due to their dark green leaves – dark green leaves are high in chlorophyll, so they tend to photosynthesize more leading to the formation of more nutrients. As a result, dark green vegetables have the highest nutrient density among all forms of food. Furthermore, dark green vegetables are an excellent source of folate and fiber – key nutrients that help maintain female hormonal balance.


Seeds contain all forms of vitamin B, so they are considered to be the best source of vitamin B by experts. Some good types of seeds to eat are sunflower, chia, and flax seeds, as they also have properties that boost metabolism and reduce the risk of developing breast cancer.


Nuts are regarded as the second-best source of vitamin B as they contain most forms of the vitamin. Nuts like walnuts or almonds are the best types of nuts, as they are low in cholesterol and healthy for the heart. In addition, nuts have been found to decrease the risk of ovarian and cervical cancer as nuts readily kill cancer cells in the pelvic area. However, you should consume no more than 2 to 3 nuts a day as nuts do have high sodium content, which can cause weight gain.


Eggs are another great source of vitamins as well as other nutrients such as zinc, copper, and iron, which are essential for maintaining the immune system, brain, muscles, and cell repair. Moreover, eggs contain folic acid, which is imperative for future pregnancies as they help prevent birth disorders and defects. That being said, women should not consume more than three eggs a day as eggs have moderate levels of cholesterol, so an overconsumption of eggs could lead to cardiovascular diseases.

Sweet bell peppers

Sweet bell peppers contain vitamins A and C, which are used to support joint cartilage, bones, and teeth. On top of that, sweet bell peppers have high levels of beta carotene and lycopene, which help prevent several cancers, infertility, arthritis, Alzheimer's, and some skin disorders. Beta carotene and lycopene are also crucial for pregnant women as they help reduce the chances of death and night blindness due to pregnancy, as well as aid with lowering risks of developing diarrhea and fever after giving birth.
To conclude, vitamins are pivotal in helping the human body develop and function. For women, certain vitamin-rich foods are more useful for the body as they regulate hormone levels, aid pregnancy, prevent several female-specific diseases such as endometriosis, and reduce the risk of many cancers, including breast and ovarian cancer. The best vitamin-filled foods for women are fish, dark green vegetables, seeds, nuts, eggs, and sweet bell peppers.

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Farah Jassawalla

Farah Jassawalla is a graduate of the Lahore School of Economics. She is also a writer, and healthcare enthusiast, having closely observed case studies while working with Lahore's thriving general physicians at their clinics.