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Female athletes need different vitamins that male athletes – and even from nonathletic females. So, it can be hard to figure out what helps your beauty and your stamina. Below are the top vitamins for all female athletes, whether you are a cyclists or a gymnast.

Vitamin A

Vitamin A contains antioxidant properties. Women of all ages need vitamin A as it aids in building and strengthening bones, teeth, soft tissue, skin and mucous membranes. Vitamin A also reduces the risk of chronic illness, improves vision, slows down the aging process and boosts the immune system. Foods that are rich in vitamin A include carrots, cantaloupe, pumpkin, apricots, tomatoes, watermelon, guava, broccoli, kale, papaya, peaches, red peppers, spinach, eggs, liver, milk and fortified cereals.

Vitamin B2

Known as riboflavin, Vitamin B2 is essential for good health, normal growth and metabolism. It helps boost energy and strengthen the immune system, while reducing tingling and numbness, anxiety, stress and fatigue.
A deficiency of vitamin B2 can affect metabolism and influence the immune system and neural functions that can cause pale eyes and tongue, a sore throat, mouth ulcers, cracks on the lips, dry hair, wrinkles and itchy skin. Some of the foods rich in vitamin B2 are organ meats, cheese, milk, yogurt, leafy vegetables, yeast, eggs, cereals, whole grains, soybeans, almonds, nuts and mushrooms.

Biotin

Vitamin B7, also known as biotin, is required for cell growth and synthesis of fatty acids. This vitamin keeps the sweat glands, hair and skin healthy. In fact, it promotes hair growth and helps treat brittle nails. Also, vitamin B7 is required for bone growth and bone marrow and helps maintain normal cholesterol levels. Though a deficiency of vitamin B7 is very rare but it occurs then it can cause brittle hair, rashes, abnormal heart functioning, lethargy, anemia, and mild depression. Some of the best food choices to get vitamin B7 are fish, sweet potatoes, almonds, carrots, bananas, cantaloupe, yellow fruits, green leafy vegetables, lentils, brown rice, peppers, egg yolks, soybeans, oatmeal, milk, cheese, yogurt and nuts.

Vitamin B12

Another essential vitamin that every woman should eat is B12, which is important for metabolism, normal cell division and protein synthesis. This vitamin helps prevent heart disease, memory loss and anemia. It also can be used to treat depression and help maintain healthy nerve system and brain functioning. Vitamin B12 deficiency can cause irritability, depression and confusion. It can also cause tongue and mouth inflammation. Some of the best food sources for vitamin B12 are cheese, eggs, fish, meat, milk, yogurt and fortified breakfast cereals.

Vitamin C

Known as an immunity booster, vitamin C has many health benefits for women. It helps speed up the healing process, promotes tissue growth and reduces the risk for certain kinds of cancer, heart disease and tissue damage. It also plays a key role in the formation of red blood cells. Some of the best vitamin C-rich foods are broccoli, grapefruits, kiwi, oranges, peppers, potatoes, strawberries, sprouts and tomatoes.