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Vitamins important for women 🌸

• Vitamin D ☀️
Helps in bone strength, immunity, hormonal balance & mood
Vegetarian source: sunlight, fortified milk, curd, mushrooms
Tip: morning sunlight 15–20 min daily

• Vitamin B12 🧠
Essential for energy, nerves, brain function & preventing anemia
Vegetarian source: milk, curd, paneer, cheese, fortified cereals
Tip: many vegetarians need supplements after blood test

• Iron ❤️
Important for hemoglobin, stamina & preventing fatigue
Vegetarian source: spinach, beetroot, dates, jaggery, lentils
Tip: take with vitamin C (lemon, amla) for better absorption 🍋

• Calcium 🦴
Maintains strong bones, teeth & prevents osteoporosis
Vegetarian source: milk, curd, sesame seeds, ragi, tofu
Tip: divide doses through the day for better absorption

• Vitamin C 🍊
Boosts immunity, skin health & iron absorption
Vegetarian source: amla, citrus fruits, guava, capsicum
Tip: best taken naturally from fruits

• Folate (Vitamin B9) 🤰
Important for reproductive health & pregnancy planning
Vegetarian source: green leafy vegetables, legumes, peanuts
Tip: essential for women of child-bearing age

• Vitamin E ✨
Good for skin, hair & hormonal balance
Vegetarian source: almonds, sunflower seeds, peanuts
Tip: excess not needed—natural sources are enough

• Omega-3 🌿
Supports heart health, brain function & reduces inflammation
Vegetarian source: flax seeds, chia seeds, walnuts
Tip: soak or grind seeds for better absorption

Small reminder 💡
Always check blood levels before supplements
Food first, supplements when needed
Healthy woman = strong body + balanced hormones 🌷

( vitamins, important, women’s health, Gynaecology, nutrition, female, health, hygiene, blood loss, iron , omega 3, B12, vitamin C, vitamin A, vitamin D, vitamin B, pregnancy)

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