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Vitamins are essential for your overall health and women . Getting then in the daily recommended intake (DRI) amount can be easy if you maintain a healthy ,balanced diet . Most women can get all the essential vitamins they need by making smart food choices . However , some women may need vitamin supplements . 

According to the Center for Disease Control Prevention (CDC) , vitamins and micronutrients are essential for normal cell function , grouth, and development . 

            The most essential vitamins 

The following vitamins are imperative for the body to function properly .

* vitamin A = which is essential for healthy vision , skin and skeletal tissue .

* vitamin  B1(thiamin) = which helps the body metabolize fats and produce energy .

* vitamin  B2(riboflavin)= ,which is antioxident and protect the bodys cells against free radicals .

* vitamin B3(niacin),= which can can lower the risk of cardiovasculardisease .

* vitamin B5(pantothenic acid ), which is essential for hormone production ,immune system health and producing energy .

* vitamin B6(pyridoxine), which helps produce mylin, a protective layer around cells.

* vitamin B7(biotin)= which is necessary for the metabolism as well as healthy skin, hair , nail and cells.

*vitamin B9(folate),= which is necessary for the proper functioning of the nervous system .

* vitamin B12(cobalamine),= which is essential for the production of healthy red cells and nerve cells.

vitamin C, which is essential for grouth and repair in body tissue .

vitamin D, which aids in calcium and around for healthy bones and aptimal immune function .

vitamin E= which protect against free radicals and can boost the immune system .

vitamin K= which can help the bloo\clot and prevent excessive bleeding ,and keeps your heart healthy and your bone strong .

Chaline= which is important for functions,.For example ,both vitamin A and C promote the health of the teeth and soft tissue ,many of the B vitamins helps your metabolism function properly and help with red blood cell production .

Some bodyly func,specific vitamin . For example , vitamin D is essential in the helping the body to absorb and maintain the proper level of calcium . Its also key for a healthy imnune system to protect the body from illness .

However, it us difficult to get from your food. Luckily, its produced by the skin after exposure to sunlight . Just going outside during the twice a  week for 10-15 minatus will do the trick . Be sure that you don't were sunscrean during this time ,since sunscreen blocks the production of vitamin D.

Another bodily proces you need a specific vitamin for a blood coagulation,which require vitamin K . Thankfully , vitamin k deficiency is very rare . Thats,because the bacteria in the intestines produce don't  75 percent to the vitamin K your body needs . Research shown that healthy gut bacteria contribute to the absorption of vitamin k and other nutrient needed for immune health . 

         When can I get vitamins 

The foods you can eat vitamin , and the DRI for the adults and children over 4 years old .

Vitamin A = Foods source = carrots, apricots , cantaloup 

(Daily recommended inake) 5000 international unit

Vitamin B 1 ( thiamin)= lean meats, nuts and seeds ,whole grain (DRI)= 1.5 mg

Vitamin B2(riboflavin) = milk other dairy products , green leafy vegetable = 1.7 mg

Vitamin B 3( niacin) = legumes , fish , poultry (DRI =20mg)

Vitamin B5( panthothenic acid)= broccoli , sweet chocolate  (300-international unit)

Vitamin  B9(folate)=beets, lentils , peanut butter ( 400-intern?unit)

Vitamin B12(cobalamine)=selfish ,eggs,milk, (6 international unit)

Vitamin C= citrus fruits , straberries, brussels ( 60 mg)

Vitamin E = mango , asparagus, vegetable oil ,

Vitamin K = couliflawer , kale , beef (80 international unit)

 choline = eggs , meats , fish , cruciferaus vegetable  ( 400 mg )

Pregnant and breast feeding women need more vitamin B6 and B12 , as well as folic acid  to prevent  vitamins deficiency that could harm a developing fetus . Folic acid can help reduce the risk of a number of birth defects , such as spinach bifida , and can also  preve\ low birth  weight . Its best to take folic acid daily forva at least a year before  your planned pregnancy .

          Diatary restrictions 

Strict vegetable may need additional vitamin B12 . You can also try adding foods , such as oats , brawn bread , that's are fortified  with the vitamin .

Eating plenty of dark color fruits  and vegetable , can help prevent a vitamin  A deficiency . Its important to make sure you get enough zinc ad well.

Older adults may also be deficient in B vitamin , which  play an important role in digestion and metabolism function .