Minerals and vitamins can be obtained from healthy foods or supplements, but sometimes the women do not notice it. Though vitamin and mineral has an important function for the body.

Vitamin and minerals that are important to women, namely:

Folic Acid
Folic acid is needed for women who are in the fertile period. This is because folic acid can help prevent neural tube birth defect that develops in early pregnancy. It is therefore important to take folic acid before she realized that she was pregnant.

Calcium
Women should consume enough calcium to help build bone mass in the early days of growth, and reduce the risk of osteoporosis which makes the loss of bone density.
Iron
Every month a woman should lose some iron through menstruation. By eating as much as 15 mg of iron every day can help women avoid iron deficiency anemia, the condition which can cause pale, headache and fatigue. Iron can be obtained from supplements or foods such as meat, fish, peas and spinach. But it should not be excessive so as not to cause harm.

Vitamin D
Research shows that vitamin D may help protect women against cancer of colon and breast. Other evidence also indicates vitamin D may improve immune system function, prevent colds and regulate levels of calcium in the body.

The amount consumed at least 400 IU per day which can be derived from sunlight and dairy products. For women who are fat and black, you should consult with a physician because it requires larger quantities.

Vitamin C
Vitamin C is an antioxidant that may help prevent some types of cancer, coronary heart disease, stroke, hypertension and cataracts. Women should take vitamin C by 75 mg per day, while women who smoke need more vitamin C. A good source of vitamin C are oranges, strawberries, red peppers and broccoli.

We need to give more supplement for our skin, sometimes eat healthy food is not enough. Vitamin E is the most popular dietary supplement for skin and hair.

Vitamin E is antioxidants that will protect our cell against the effect of free radicals, because free radical will damage our cell and may development disease and cancer.

This is some food that provide Vitamin E : nuts, green leafy vegetables, vegetables oil, and fortofoed cereals

Recommended intake for vitamin E for daily is 22,5 IU. But sometimes we need more than that. And you must consume it routine so you will take an good affect from that.

And for beauty tips, I usually use that for my face directly. I use it as a night cream when I feel that my skin is very dry. I use the oil inside the supplement for my face and neck.

(Source : ods.od.nih.gov, image : GNLD.com )