Tips & ideas to instant fairness for men and women

Cleanse, tone up and moisturize – the First Stage of Skin Treatment

These are the universal keys for any skin type to get the instant glowing and fairer skin. These processes are very much effective to get instant fairness. Cleansing, toning and moisturizing must be done in a regular way to achieve the desirable results without fail.

Cleansing

                             

The first and foremost thing you have to do while taking care of your skin properly is cleansing. Cleansing takes a big part in the fairness cadre, do not rely on the soap bars which strips the moisture on the skin instead invest a good amount on the best cleanser that suits your skin type and add it in daily routine. Use a cleanser which can surely pull out the dirt and oils from your skin. Here is a lot of cleanser available in the market.

Toning

Skin toning is as much important as cleaning. Toning your skin is nothing but adding hydration. It is a ritual to close the open pores and to make it tighter by which it promotes for the display of soft, supple and fairer skin.

Moisturizing

Never give a climax to the skin care without moisturizing. It helps to keep your skin stay fresh and perfect. Search for the moisturizers which can meet your needs of beauty. Either it can be the fairness qualities or SPF properties that save your skin from sun damage. Remember to pick the moisturizing cream or lotion based on the skin type you are being with. For the dry skin, a heavy moisturizer works well and for combination and oil skin an oil-free moisturizer will do magic.

Powder

Face powder not just show its action to retain your make-up lasts long but incredibly works well to even out the skin texture and give an instant glow. Invest on fairness radiance powders to get the required action. It is an instant remedy for the oily skin people to lock their oil and to show your skin fresh.

Facials to try – Honey fairness face mask

                                      

Ingredients

• Half tablespoon of honey
• One cup of tea water(cool)
• Two tablespoons of rice flour

How to make

Blend all the ingredients above in a bowl and apply it on your face. Let the mask sit for some time until it dries. Rinse off with Luke warm water and pat it dry to get the glowing and instant fairer skin. This is an easy homemade remedy to get the beautiful skin. Honey moisturizes your skin; rice flour works like a scrub and removes the dead skin cells. Both the tea and honey have free radical properties which aid to lighten the skin texture.

Orange and curd fairness face mask

              

Ingredients

• Two tablespoons of orange peel powder
• Three tablespoons of fresh curd

The skin lightening properties of orange promotes for the fairness and clear looking skin. Curd cleanses the skin and gives a shade of brighter tone. Prepare a mask with these two ingredients as given below. Mix orange peel powder and curd in a bowl. Mix them well such that you don’t find any lumps over the mixture. You can also beat them for the good consistency formation. Wear it as a face mask on the face and leave it for about 10 to 15 minutes. Rinse off with cool rose water and pat it dry for to fairer looking skin.

Home remedies for instant fairness

Drinking Water

                     

Drink minimum 8 glasses of water daily. Water is very much important to hydrate you skin properly. Human body is filled with 60% of water. So, it is important to drink lots of water because it controls the digestion of the body.

Exercise

                           

Exercise is not only good for your health but also good for your skin. You must do free hand exercises at least for 30 minutes.

Sleep Well

                             

Sleeping is important for the skin as much as it is important for health. If you don’t take a proper sleep you will look tired, sleepy and irritated as well. So sleeping is very much important. Lack of sleep results dark circles around your eyes. A good sleep also helps to repair and restore the dead skin cells.

Remove Makeup before Going to Sleep

                   

We get very tired after returning from a party generally. But remove the face makeup with gentle face soap or cleanser before sleeping. You can use oils to remove makeup from your face.

Exfoliation

Scrubbing is very important to get rid from dead skin cells. It is not always important to buy a scrub from market. You can prepare scrubber at your home.

Tips and ideas to instant fairness for men and women

Home remedies for fairness is very easy to deduce especially when you get the ingredients ready right beside your hands. The simple ingredients available rights at our kitchen are quite easy and effective ideas for instant fairness on human skin. Let us have a look at some of the home remedies.

Lemon and tomato juice

                             

To enjoy this fairness tip, you need to have a fresh ripe tomato which you need to grind further and make a pulp. You can get a pulpy juice out of this particular tomato and get it in a container. Further you need to cut half the lemon and squeeze the fresh juice entirely over the tomato juice. Now, apply this particular pulpy mixture over your face such that it covers entire portion. Wait for 20 minutes till it becomes totally dry. Now wash with cold water.

Potato face pack for instant fairness

                               

You must have enough potato at home in the vegetable basket from where you have to take out a single potato. Wash the whole potato really well so that no dirt or color remains. Peel the potato and take two thin slice of it. Slowly run it against your face so that it covers your entire face. Since this has vitamin C, it will very well benefit you with its extra ordinary skin lightening effect. You need to keep the potato juice on your skin for 15 minutes and then wash with plain water.

Milk and Almond paste to get instant fairness

              

If you can’t wait for months and wish to get instant fairness, the combination of almond and milk will be an amazing treatment. You need to take 5 piece of almond and soak it overnight so that it become soft and easy to grind. Get up in the morning and take those almonds the grinder. Add little water and make a fine paste out of it. Once you have made a paste, put it in a container and add 3-4 tbsp of milk. Mix them well and apply it over your face. Keep this for 30 minutes and then wash with warm water.

Aloe Vera gel for fairness

                                  

After years of study, researchers have found out that Aloe Vera has extra ordinary strength of beautifying your skin if you can regularly use it. Even for hair and health it proves to be a wonder. You can even get your skin tone light with the help of Aloe Vera gel. Take an Aloe Vera leave and cut it right from the middle. Now take out the gel from it and apply it over your skin. Allow this gel to stay on your face for 20 minutes at a stretch. Once it is dry, wash it with Luke warm water which is just warm. This will give you a fresh look on your face along with lighter tone on the skin.

Gram flour and turmeric for instant fairness

                        

You must have heard about the face packs and creams available in the market that has turmeric extract. For years turmeric is known to have a trade mark of providing fairness to your skin. Now instead of using the products that has turmeric extract, go for turmeric in natural form. To get this remedy you have to take a spoon of two of gram flour powder and a pinch of turmeric. Add milk or water to make a paste of it. Once the paste is made, apply it over your face evenly and allow it to stay for 20 minutes. Once the time period is over wash it with simple cold water and feel the difference.

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Easy Mehandi Designs

                   
       

                    
                
                
                
                

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Best Job Interviewing Tips for Job-Seekers

                                

1. Conduct Research on the Employer, Hiring Manager, Job Opportunity. Success in a job interview starts with a solid foundation of knowledge on the job-seeker’s part. You should understand the employer, the requirements of the job, and the background of the person (or people) interviewing you. The more research you conduct, the more you’ll understand the employer, and the better you’ll be able to answer interview questions (as well as ask insightful questions — see #8).

                                                   

Information sources include the organization’s Website and other published materials, search engines, research tools, and your network of contacts.

2. Review Common Interview Questions and Prepare Responses. Another key to interview success is preparing responses to expected interview questions. First, inquire as to the type of interview to expect (which you can do by asking your contact person at the organization). Your goal is composing detailed yet concise responses, focusing on specific examples and accomplishments. A good tool for remembering your responses is to put them into story form that you can tell in the interview. No need to memorize responses (in fact, it’s best not to), but at least develop talking points.

                          

3. Dress for Success. Plan out a wardrobe that fits the organization and its culture, striving for the most professional appearance you can accomplish. Remember that it’s always better to be overdressed than under — and to wear clothing that fits and is clean and pressed. Keep accessories and jewelry to a minimum. Try not to smoke or eat right before the interview — and if possible, brush your teeth or use mouthwash.

                                

Find more detailed advice — including specifics for men and women job-seekers — in our article, 

4. Arrive on Time for the Interview — and Prepared for Success. There is no excuse for ever arriving late for an interview — other than some sort of disaster. Strive to arrive about 15 minutes before your scheduled interview to complete additional paperwork and allow yourself time to get settled. Arriving a bit early is also a chance to observe the dynamics of the workplace.

                                       

The day before the interview, pack up extra copies of your resume or CV and reference list. If you have a portfolio or samples of your work, bring those along too. Finally, remember to pack several pens and a pad of paper to jot notes.

Finally, as you get to the offices, shut off your cell phone. (And if you were chewing gum, get rid of it.)

5. Make Good First Impressions — to Everyone You Encounter. A cardinal rule of interviewing: Be polite and offer warm greetings to everyone you meet — from parking attendant or receptionist to the hiring manager. Employers often are curious how job applicants treat staff members — and your job offer could easily be derailed if you’re rude or arrogant to any of the staff.

                   

When it’s time for the interview, keep in mind that first impressions — the ones interviewers make in the first few seconds of greeting you — can make or break an interview. Make a strong first impression by dressing well (see #3), arriving early (see #4), and when greeting your interviewer, stand, smile, make eye contact, and offer a firm (neither limp and nor bone-crushing) handshake.

Remember that having a positive attitude and expressing enthusiasm for the job and employer are vital in the initial stages of the interview; studies show that hiring managers make critical decisions about job applicants in the first 20 minutes of the interview.

6. Be Authentic, Upbeat, Focused, Confident, Candid, and Concise. Once the interview starts, the key to success is the quality and delivery of your responses. Your goal should always be authenticity, responding truthfully to interview questions. At the same time, your goal is to get to the next step, so you’ll want to provide focused responses that showcase your skills, experience, and fit — with the job and the employer. Provide solid examples of solutions and accomplishments — but keep your responses short and to the point.

                                    

By preparing responses to common interview questions (see #2), you’ll ideally avoid long, rambling responses that bore interviewers. Always attempt to keep your interview responses short and to the point.

Finally, no matter how much an interviewer might bait you, never badmouth a previous employer, boss, or co-worker. The interview is about you — and making your case that you are the ideal candidate for the job. Read about more interview mistakes in our article, 

7. Remember Body Language, Avoiding Bad Habits. While the content of your interview responses is paramount, poor body language can be a distraction at best — or a reason not to hire you at worst.

                           

Effective forms of body language: smiling, eye contact, solid posture, active listening, nodding.

Detrimental forms of body language: slouching, looking off in the distance, playing with pen, fidgeting in chair, brushing back hair, touching face, chewing gum, mumbling.

8. Ask Insightful Questions. Studies continually show that employers make a judgment about an applicant’s interest in the job by whether or not the interviewee asks questions. Thus, even if the hiring manager was thorough in his or her discussions about the job opening and what is expected, you must ask a few questions.

The smart job-seeker prepares questions to ask days before the interview, adding any additional queries that might arise from the interview.

9. Sell Yourself Throughout and then Close the Deal. An adage in interviewing says the most qualified applicant is not always the one who is hired — which means the hired candidate is often the job-seeker who does the best job in responding to interview questions and showcasing his or her fit with the job, department, and organization.

Some liken the job interview to a sales call. You are the salesperson — and the product you are selling to the employer is your ability to fill the organization’s needs, solve its problems, propel its success.

Finally, as the interview winds down, ask about the next steps in the process and the timetable the employer expects to use to make a decision about the position. If you are applying for a sales job — or a position requiring equivalent aggressiveness — consider asking for the job at the end of the interview.

10. Thank Interviewer(s) in Person, by Email, and Postal Mail. As you have already seen from previous tips, common courtesy and politeness go far in interviewing; thus, the importance of thanking each person who interviews you should come as no surprise. Start the process while at the interview, thanking each person who interviewed you. Writing thank-you emails and notes shortly after the interview will not get you the job offer, but doing so will certainly give you an edge over any of the other finalists who did not bother to send thank-you’s.

                                

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Best Exercises for Weight Loss

Walking

Walking is an ideal exercise for weight loss: It doesn’t require any equipment, other than a decent pair of walking shoes, and you don’t need a gym membership to do it.

It’s a low-impact exercise, which means it won’t blow out your knees or cause other stress injuries that can leave you on the sidelines for weeks or even months.

For those with certain health issues, including obesity and heart disease, walking is an effective, low-intensity weight-loss activity that can lead to better overall health, as well as better mental wellbeing.

Depending on how much you weigh, walking at a pace of four miles per hour will burn between 5 and 8 calories every minute, or between 225 and 360 calories for a 45-minute walk.

At this pace, walking 45 minutes a day most days, you can lose up to a pound a week without changing any other habits.

So put on your walking shoes, turn on your iPod and go for a brisk stroll through the neighborhood.

If you live close to where you work or shop, make walking your primary mode of transportation most days, and watch the pounds melt away. When the weather is bad, take to the local track or indoor mall, or hop on the treadmill.

Swimming

Vigorous swimming can burn anywhere from 400 to 700 calories an hour. All types of swimming are effective for helping you shed pounds, from a front crawl to a breast stroke or even the dog paddle.

Swimming is a highly effective exercise for weight loss and toning. It’s one of the lowest-impact exercises out there, and it strengthens, tones and conditions your whole body.

It’s particularly ideal for women in their last trimester of pregnancy and individuals who battle with arthritis, obesity, and musculoskeletal conditions.

It’s also great for those who suffer from exercise-induced asthma, because the warm, moist air around the water helps keep the airways clear.

Many athletes use the pool as a cross-training tool, as well as to stay fit while rehabilitating an injury. When you’re neck-deep in water, your body is only bearing ten percent of its weight, and yet the water provides 12 times the resistance of air, making it ideal for strengthening and toning your muscles.

Swimming engages all of the major muscle groups, from your abdominals and back muscles to your arms, legs, hips and glutes. It effectively compliments other exercises, like running and walking, or it can be your sole form of fitness.

Don’t know how to swim? Not a problem. If you can propel yourself through the water from one end of the pool to the other, you can swim well enough to lose weight doing it.

Cycling

Bicycling is another low-impact, high-rewards activity for losing weight.

Cycling can burn anywhere from 372 to over 1,100 calories per hour, depending on your weight, your speed and the terrain you’re biking across.

Unlike running, cycling is easy on the joints, and even the most out-of-shape beginner can hop on a bicycle and ride several miles without feeling like they’ve just been through the wringer.

Outdoor cycling is best, because the varied terrain enables you to get a well-rounded workout that includes strengthening your lower body and getting a good cardiovascular workout.

If you live within biking distance of your job, cycling to work can stimulate endorphins and boost your metabolism for the day, as well as save you money on gas. If outdoor cycling is difficult or dangerous in your area, consider spinning.

Even seasoned runners or bikers will likely find themselves challenged by the spinning instructor. An hour-long spinning class covers about 20 miles and challenges participants to reach speeds that they may find impossible when riding an actual bike.

Running

If you’re one of the many people who love to run, you’re in luck.

Running burns about 600 calories per hour, helps build strong bones and connective tissue and gets your heart pumping at a healthy rate to help prevent heart disease, stroke and certain cancers.

The only equipment running requires is a good pair of shoes to protect your joints and, if it helps you keep the pace and maintain motivation, an iPod with your favorite tunes.

Interval training can bump up the calories you burn on your daily run. Also called speed work, interval training involves short spurts, usually between 30 seconds and two minutes, of running at top speed.

Intervals burn a large number of calories in a short amount of time, improve your resting metabolism to help you burn more calories during the day, and increase your muscle mass.

Experts now recommend that you don’t stretch before you run. Instead, warm up by marching in place, bringing your knees up high, or walking for five minutes before beginning your run.

Because running is a high-impact exercise that can damage your joints, it’s always best to have a professional fit you with the right running shoes, based on your gait.

Tennis

A good game of tennis can burn up to 600 calories in an hour.

If you’re the type who prefers to exercise with a partner, tennis is an ideal way to get active. It’s also perfect for those who don’t particularly like to exercise, but who love a good competition.

You don’t have to be a great tennis player to lose weight doing it. After all, running after the balls is still a form of exercise.

The nature of tennis makes it a great whole-body workout, and playing it can help you improve your flexibility, balance and posture, as well as let off some steam to reduce stress.

Throughout the game, especially every time you hit the ball, your arm, abdominal and leg muscles are engaged, building strength and burning calories. But that’s not all that’s engaged. Your brain gets a good workout every time you play tennis, from thinking quickly and creatively to planning ahead.

Games like tennis boost the brain’s function to improve memory and the ability to learn new things. It also helps increase your peak bone mass; in fact, the National Institute of Health lists tennis as one of the activities that promotes bone health.

Jumping Rope

Jumping rope is a favorite activity on playgrounds across the country, but it’s hardly child’s play when it comes to losing weight.

Just ten minutes of rope jumping is worth an eight-minute mile when it comes to cardio benefits and calorie burning.

An hour of jumping rope burns over 800 calories and works the arms, legs, and core, as well as strengthens bones and joints.

A great 13-minute rope-jumping workout involves one minute of intense activity followed by one minute of rest. Start with the basic jump, during which both feet push off and land at the same time.

Next, alternate your feet. Follow that with a combination jump during which you do the basic jump for ten turns of the rope followed by alternating your feet for ten turns.

Finally, perform the high step.

Step Aerobics

Developed and made popular in the late eighties by workout guru Gin Miller, step aerobics is a low-impact workout with excellent cardio and calorie burning benefits.

A 45-minute step aerobics workout will burn about 550 calories while targeting the muscles in the legs, hips, and bum, as well as work out the core muscles and improve coordination.

Step aerobics involves cardio routines that utilize an elevated platform. One foot is always either on the platform or the ground, which is what makes step aerobics a low-impact exercise.

An hour of step aerobics provides you with the same fat burning and cardio benefits as a seven-mile run. You can either enroll in a step aerobics class at the gym or invest in your own step and conduct the workout at home with the aid of a DVD. If you choose the at-home workout, it’s essential to buy a step that’s the right height to avoid injury.

A step that is too high puts more force on the knees, which can lead to soreness and injury. Choose a step that puts your knee at a 90 degree angle when your foot is resting on it. Your whole foot should land on the step during the workout; the heel should never extend over the edge of the step, which can cause Achilles tendonitis. Bouncing will also leave you at a higher risk for injury, including shin splints and stress fractures.

13. Treadmill Rounds

The treadmill is a great tool for getting in a good calorie-burning workout.

Unfortunately, walking or running on a treadmill is generally very boring, and it may be hard to get motivated to work out or stay with the workout for as long as you should. And that’s where treadmill rounds come in.

Treadmill rounds utilize the treadmill to get the heart rate up, followed by floor exercises that include plenty of resistance training to strengthen muscle and increase metabolism to help you burn more fat throughout the day.

In addition to combating boredom, treadmill rounds are brief but intense, meaning you can work out for shorter periods of time while giving your whole body a workout that includes cardio benefits.

Each of the three rounds is performed three times in succession before moving on to the next round. Before you begin, adjust your treadmill to a 10 percent incline for the duration of the workout.

Round One: Set your treadmill’s speed to 10.5 miles per hour. Run on the treadmill for 30 seconds, then hop off and do 10 pushups, followed by 10 lunges. Repeat two more times.

Round Two: Set the treadmill’s speed to 11 miles per hour. Run on the treadmill for 30 seconds, and then do 10 curls with a weight in each hand, followed by 10 crunches. Repeat two more times.

Round Three: Set the treadmill’s speed to 11.5 miles per hour. Run on the treadmill for 30 seconds, and then perform 10 pushups and 10 squats.

If you’re a beginner, start with just one repetition of each round and work your way up to three reps.

Pushups

A set of fifty pushups will burn about 100 calories, but the real weight loss magic happens because of the muscle you build.

Pushups are highly effective for building muscle in your core, abs, chest, shoulders, triceps, lower back and glutes.

Strong muscles ramp up your fat burn even when you’re not working out, and they give your body a fit, toned appearance.

The great thing about pushups is that no equipment is required, and you can do them nearly anywhere. Good form is essential for avoiding injury when performing pushups, and to get the most benefit from your workout.

Your pushups should be slow and deliberate so that you maintain full control of your movements and really work the muscles. If you do them too quickly, your muscles won’t benefit as much and you’ll leave yourself at risk for injury.

Lie facedown with your hands a little wider than shoulder width, positioned an inch or two in front of your shoulders, with your whole body supported on your hands and toes. Your body should form a straight line from head to heels. Keep your back straight and your head in a neutral position as you slowly lower your body to two inches above the floor by bending your elbows at a 90-degree angle.

If classic pushups cause pain in the wrist area, ball your hands into fists and support your weight on your knuckles.

If you’re a beginner you may want to start with modified pushups by resting on your knees with your ankles crossed, which reduces the weight load by about half.

 Yard Work

If you’re one of the many people who think exercise is about as pleasant as a hot poker in the eye, keep in mind that you don’t have to do traditional exercises to build muscle and burn fat.

There are a number of activities that burn calories at a high rate, and yard work is one of them.

Raking, sacking yard waste, and planting burn about 300 calories per hour, while mowing with a power mower burns about 330.

An hour of mowing with a manual mower burns about 400 calories per hour, and pulling weeds for an hour burns about 350.

In addition to burning calories, yard work is effective for building muscle and improving flexibility, and it’s also a great way to work on your tan. You can bump up the calorie burn and work your muscles even harder by naturally incorporating simple exercises into your yard work routine.

For example, instead of kneeling on the ground while you weed, start from a standing position, lower yourself slowly into a squat, pull as many weeds as you can, then raise yourself back up using your leg muscles. As you water the lawn and garden, rotate your upper body as a single unit at the waist, reaching as far right as you can and moving back to the left to work your core muscles.

By making all of your movements slow and deliberate, you will burn more calories and build more muscle as you enjoy tending to the yard. This same principle applies to housework, such as picking up, sweeping, mopping, vacuuming, and doing laundry.

TV Commercial Workout

The TV commercial workout is ideal for couch potatoes who dread lacing up the running shoes or hitting the gym.

Instead of getting up for another bowl of ice cream during commercials, get up off the couch and do some simple exercises to burn calories, improve strength and rev up your metabolism.

An hour-long TV show contains about 18 minutes of commercials. If you watch just two shows a day, this workout can give you 36 minutes’ worth of exercise to help you lose weight and improve muscle tone.

During just one hour long TV show, you can burn 92 calories by doing jumping jacks or crunches during the commercials, or you can burn 205 calories by jumping rope during the ads. You can also perform pushups, crunches or squats, or use hand weights to perform standard weight training exercises.

If you want to get a full-body workout in during your two hours’ worth (or more) of TV, alternate exercises during each commercial break. For example, during the first break, do crunches. During the second break, jump rope. During the third break, perform squats, and so on. By the end of the evening, you will have worked all of your major muscle groups, gotten in some cardio and burned a number of calories.

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Top 10 Vitamins for Women

                                                                                                                                                                                                                                     Today’s women are health-conscious and prefer to follow a healthy diet plan. A healthy diet plan is one that includes the right combination of vitamins. Women of every age, weight and activity level need to consume a wide variety of vitamins to have optimal health and prevent different types of health problems.

Vitamins are organic compounds that help different parts of the body function properly. Each of the different vitamins performs a specific function. A deficiency of needed vitamins can contribute to some serious health problems. This is why it is essential to get vitamins from the foods you eat or, if necessary, from vitamin supplements.

Here are the top 10 vitamins for women.

1. 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.

2. 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.

3. Vitamin B6

                                           

Vitamin B6, also known as pyridoxine, is an essential vitamin required for a healthy immune system. This particular vitamin also helps the body produce hormones and brain chemicals, which in turn helps reduce depression, heart disease and memory loss.

It can also help regulate your blood sugar level. Pregnant women can eat foods with vitamin B6 to get rid of morning sickness. Lack of vitamin B6 in the body can cause anemia.

Some of the best foods for a healthy dose of vitamin B6 are fortified cereals, avocados, bananas, meats, beans, fish, oatmeal, nuts, seeds, and dried fruits.

4. Vitamin B7

                                       

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.

5. Vitamin B9

                                     

Vitamin B9, also known as folic acid, is essential for every woman as it helps prevent heart disease, high blood pressure, Alzheimer’s, depression, cancer and memory loss. It also enhances brain health and cellular functioning and improves fertility and fetal development during pregnancy.

A deficiency of vitamin B9 in pregnant women can cause neural tube defects in the baby, such as spina bifida.
Foods rich in vitamin B9 include dark leafy green vegetables, orange juice, asparagus, melons, strawberries, fortified grains, legumes, beans, nutritional yeast and eggs.

6. 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.

7. 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.

8. Vitamin D

Vitamin D is a fat-soluble vitamin that promotes the absorption of calcium, which plays a key role in keeping the bones strong. Vitamin D also reduces the risk of multiple sclerosis, rheumatoid arthritis and various types of cancer.

It can also help reduce pre-menstrual syndrome symptoms and protect your eyesight. A deficiency of this vitamin may weaken your bones and contribute to osteoporosis.

Short daily exposure to sunlight can give your body the required dose of vitamin D. For most light-skinned people, an exposure of 10 to 15 minutes is sufficient to produce enough vitamin D for the body. In addition, you can eat foods that are rich in vitamin D like fatty fish, fortified milk, liver and eggs.

9. Vitamin E

Vitamin E contains anti-aging properties that fight cell damage and slow down age-related changes in your body. This vitamin also helps prevent heart disease, cataracts, memory loss and certain types of cancer.

Plus, vitamin E is essential for skin and hair. It is often included in hair and skin care products.
Foods that are rich in vitamin E include wheat germ, hazelnuts, almonds, spinach, margarine, corn oil, cod liver oil, peanut butter, safflower oil and sunflower seeds.

10. Vitamin K

Vitamin K plays a key role in promoting strong bones, maintaining normal blood clotting and reducing the risk of various heart diseases. This particular vitamin is also necessary for immune functioning and energy.

Some of the best food sources of vitamin K are whole grain food products, green leafy vegetables, soybean oil and fish oil.

To conclude, eating five servings of fruit and vegetables each day is a good way to get all the essential vitamins. If you are not getting the required dose of vitamins from various foods, you can take vitamin supplements. But before taking any supplement, consult your doctor.

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