Most important vitamins for women's

1. Vitamin A

• Vitamin A includes the carotenoids and retinol. 
• Keeps your eyes healthy and preventing age-related blindness due to macular degeneration.
• vitamin A also acts as an antioxidant.
• It neutralizes free radicals, which potentially damage your cells.
•  Beta-carotene, which is sometimes called provitamin A, can be found in fruits and vegetables such as tomatoes, guavas, carrots, pumpkins, apricots and all green leafy vegetables.
• Plant sources of vitamin A (from beta-carotene) include carrots, spinach, and apricots.

2. Vitamin B6

• Vitamin B6 or pyridoxine helps in metabolism and in facilitating brain function.
• It can helps you boost your memory. 
• Deficiency of this vitamin leads anemia, poor brain function and even depression. 
• Rich sources of vitamin B6 are Bananas, cereals, oatmeal, avocados, beans, meat or poultry, and seed.

3. Vitamin B9

• Vitamin B9, or folic acid, is very important particularly during pregnancy. 
• If you do not take sufficient amounts of folic acid during pregnancy, your child could suffer from a poorly developed nervous system and mental retardation. 
• This vitamin is also important for the production of blood cells, thereby preventing anemia. 
• If the person wants to take sufficient quantities of folic acid then consuming legumes, green leafy vegetables, eggs, fortified grains, and liver as part of food will help a lot.

4. Vitamin B12

• Vitamin B12, also called cyanocobalamin, plays a role in the formation of new cells and in the production of proteins, as well as for good metabolism. 
• Sources of this vitamin include milk, yogurt, cheese, eggs, meat and fish.
• Vitamin B12 is available in the food sources such as eggs, cheese, milk, yoghurt, fish and meat.
• Taking only vegetarian diet might lead to higher risk of its deficiency. Therefore, it is essential to consume vitamin B12 every day.

5. Vitamin C

• Also called as ascorbic acid.
• vitamin C serves as an antioxidant and is important in facilitating wound healing.
• It helps in the formation of collagen, which is needed in great amounts for the repair of wounds. 
• It also helps in the production of new red blood cells, which deliver oxygen to your brain and to the other cells of your body. 
• Vitamin C is present in citrus fruits, grapefruits, strawberries, tomatoes and broccoli.

6. Vitamin D

• Vitamin D actually functions as a hormone and regulates bone homeostasis, together with calcium.
• It is important in the maintenance of strong and healthy bones. 
• Deficiency of this vitamin can cause osteoporosis. 
• We can get this vitamin by exposing yourself to early-morning sunlight, and eating fish and vitamin-fortified products.

7. Vitamin E

• Vitamin E or tocopherol acts as an antioxidant. 
• Aside from its functions in the production of red blood cells and in the maintenance of the integrity of cellular membranes, it has long been proposed that vitamin E can help slow down aging. 
• Sources of this vitamin include nuts and nut products, wheat germ, cod liver oil, corn oil, safflower oil and margarine.

Vitamins and minerals

Vitamin A:

• Found in Beta - carotene
• Promotes good eyesight
• Helps Growth
• Healthy Skin and tissues.

Vitamin D:

• Helps absorption of calcium for healthy teeth and bones.

Vitamin B6:

•  Vitamin B6 is useful in body metabolism and in stimulating the functioning of the brain.  
•  Pyridoxine or vitamin B6 will aid in enhancing the memory.

Vitamin B9:

• Folic acid or vitamin B9 is vital especially at the time of pregnancy. If sufficient amounts of folic acid is not taken during pregnancy then the child will not have properly developed nervous system and will become mentally retarded.
• The production of blood cells is triggered by this vitamin which will prevent anemia.

Vitamin B12:

• VitaminB12 is also called as cyanocobalamin and is known to play an important role in the formation of proteins and new cells. 
• This vitamin is helpful to the metabolic process

Vitamin C:

• Vitamin C helps in the healing of wounds by stimulating the formation of collagen which is used for wound healing.  
• The new red blood corpuscles formation are influenced by this vitamin and these RBCs are helpful in making the oxygen to get delivered to the brain as well as to other parts of the body. 

Vitamin D:

• Vitamin D is also called as cholecalciferol and works similar to hormones. 
• It combines with calcium to perform homeostasis of bone. 
• This process is known to strengthen the bones.

Vitamin E:

• Also called as Tocopherol is also an antioxidant.  
• The maintenance of the membrane in the cells, the production of red blood cells and vitamin E helps in reducing the aging process. 

Calcium:

• Strong teeths and bones
• Calcium deficiency leads to brittle bones ( osteoporosis/Rickets)

Iron:

• Forms part of heamoglobin
• Gives blood cells red colour
• Lack of iron leads to anemia.