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Philippians 4:13
Essential Vitamins That Women NEED!:
1. Vitamin B1 (Thiamine) – metabolizes fats
– Foods that contains Vitamin B1:
* Pork
* Poultry
* Peas
* Nuts
* Dried beans
* Soybeans
* Whole-grain Cereals
* Lentils
* Legumes
* Bread
* Rice
* Yeast
* Pasta
* Black Beans
* Macadamia Nuts
– Article by Kenneth Osiezagha et al.
Women should intake 1.1 milligrams (mg) of Vitamin B1 a day.
Sources:
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2. Vitamin B5 (Pantothenic acid) – supports hormone production
– Foods that contains Vitamin B5
* Broccoli
* White and Sweet Potatoes
* Mushrooms
* Nuts
* Beans
* Peas
* Lentils
* Meats
* Poultry
* Dairy Products
* Eggs
– From the Institutes of Medicine in the United States
Women 14 or older should consume 5 mg of Vitamin B5 a day. Pregnant or breast-feeding women should consume 7 mg a day.
Sources:
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3. Vitamin B7 (Biotin) – healthy skin, hair, and nails
– Foods that contains Vitamin B7
* Eggs
* Almonds
* Cauliflower
* Cheeses (Blue, Camembert, Cheddar, and American)
* Mushrooms
* Sweet Potatoes
– From the National Institutes of Health (Office of Dietary Supplements)
Women should intake 30 micrograms (mcg) of Vitamin B7 a day and 35 mcg when lactating. Higher doses of Vitamin B7 aren’t bad either because Vitamin B7 is water-soluble, but if you have a thyroid condition it can be a bit different. There been some reports showing high doses of Vitamin B7 can cause strange results on thyroid tests. If you have a thyroid problem or condition contact your doctor before trying Vitamin B7.
Sources:
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4. Vitamin D – healthy bones and immunity
– Food that contains Vitamin D
* Salmon
* Herring and Sardines
* Cod liver oil
* Canned Tuna
* Egg Yolks
* Mushrooms
* Soy Milk
* Orange Juice
* Cereal
* Oatmeal
– From the National Institutes of Health (Office of Dietary Supplements)
Women should intake 20 mcg of Vitamin D per day.
Sources:
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5. Vitamin E – protects against free radicals
* Free radicals are atoms that scavenge throughout the body trying to find other electrons so they can pair with them.
– Food that contains Vitamin E
* Sunflower Seeds
* Almonds
* Hazel Nuts
* Pine Nuts
* Peanuts
* Avocados
* Mangos
* Kiwifruit
* Broccoli
* Snails
* Crayfish
* Lobster
* Spinach
* Shrimp
– From Nutrition Labels in the US and Canada
Women should consume 15 mg of Vitamin E a day.
Sources:
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6. Vitamin K – healthy heart and bones
– Food that contains Vitamin K
* Kale
* Collard Greens
* Brussel Sprouts
* Chicken
* Broccoli
* Kiwi
* Avocados
* Bacon
* Asparagus
* Lettuce
* Pickles
* Pumpkin
* Blueberries
– From the National Institutes of Health (Office of Dietary Supplements)
Women aged 19 or over should consume 90 mcg of Vitamin K per day.
Sources:
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