"Since hair is about 97 percent protein, strong, shiny hair and a healthy scalp require quality protein from your diet," says Drayer. She recommends that you get a quarter of your calories from protein (so about 94 g of protein a day). Foods like meat, poultry, fish, beans, nuts and seeds will ensure a healthy scalp and hair. And aim to eat foods rich in iron (18 mg a day), like lean meats and poultry, dried fruits and fortified cereals, which help carry red blood cells to the hair follicle; silicone (there is no recommended daily allowance, so what you eat is a bonus), found in whole wheat bread, brown rice and bananas to make hair stronger and thicker; and selenium (55 mcg daily) found in brazil nuts, tuna, whole grains and eggs, which has antioxidant properties that protect our scalp from free radical damage that can ultimately lead to dandruff.
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Vitamin A (2,333 IU daily): For your immune system
Vitamin A can help improve your eyesight, keep your skin healthy and boost your immune system, says Zuckerbrot. On top of that, a vitamin A deficiency can cause nails to become brittle, dry and slow down the rate of nail growth. The kicker: About 44 percent of Americans aren't getting enough, she says. To keep nails (and eyes, skin and your immune system) healthy, load up on vitamin A-rich foods like milk, liver and fortified foods as well as colorful fruits and vegetables. Since your body can convert beta-carotene into vitamin A, you can also load up on foods like pumpkin, carrots, chilies, mangoes, cantaloupe and apricots. According to Drayer, a half-cup of boiled spinach gives you your daily fix.
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Iron (18 mg daily): For your blood
Women need iron to prevent anemia. Anemia occurs when your body doesn't have enough hemoglobin in its red blood cells to provide oxygen to your tissues. It can cause fatigue and headaches. It's especially important to get enough iron if you're of a menstruating age. Where to get it: Meat (a 6-ounce steak gives you about a third of your daily allowance), poultry, beans, eggs and tofu.
Bonus tip: Pair iron with foods that contain vitamin C such as kiwi, grapefruit, oranges, broccoli and peppers to help boost iron absorption.
As women we're obsessed with staying healthy (read: maintaining our weight and youthful appearance) and eating right; but figuring out which vitamins for women your body really needs can be more than a little confusing -- and, not surprisingly, as a result, a lot of women aren't getting the nutrients they need.
Want examples? Well, according to dietitian Lisa Drayer, MA, RD, author of "The Beauty Diet: Looking Great Has Never Been So Delicious" (McGraw-Hill, 2008), many women's diets are low in calcium and vitamin D, both of which are important to bone health. "Additionally, research has linked vitamin D to various other health benefits, such as providing protection against breast cancer," says Drayer. And, iron and vitamin B6 deficiencies are also widespread among women. So what does this all mean? Well, we suggest bucking the trend and making a few simple adjustments to get the vitamins for women that you actually need.
Here we'll share the most important nutrients and vitamins for women that should be on your radar, and we explain how you can easily incorporate them into your diet. Most dieticians and nutritionists agree that it's best to get these vitamins from your food -- since you can get various nutrients at once. But they also agree that it's "smart to take a multivitamin or multimineral to fill any nutrient gaps," explains dietician Tanya Zuckerbrot, MS, RD. So if you can't squeeze these nutrients into your meal plan, supplements are the next best thing.
