The role of women in today's society has changed dramatically over the last decades. In the early years, a woman's role was usually limited to being a mother and a homemaker. Even though these are valuable and respected responsibilities, women were rarely found in the workplace Things have certainly changed! Women today, are expected to multi-task. Not only are women excellent care givers to children and home they have taken their much deserved place in high powered careers and in many ways far surpassed the expected duties of generations gone by.

In today's modern times a women's energy requirements have changed. We often wear a number of different hats in our busy day. keeping up with a hectic lifestyle is no easy feat.This is where proper diet, exercise and important vitamin nutrients are required. The most popular, needed vitamins and minerals that are needed to keep healthy and strong are:

Calcium

Calcium is one of the most important nutrients for women. Calcium is responsible for strong teeth, bone strength and maximum bone mass. It starts to build up and is stored in our body as early as adolescence and early adulthood. This, in later years will help in reducing risks of osteoporosis, a bone disease that affects more women than men, more often women who are post menopausal are likely to have more more bone fractures and bone weakness when calcium has been lacking in their diet through out their life time. Intake of sufficient calcium starting as early as possible will reduce the likelihood of this bone problem. Excellent sources of this important mineral are found in milk, cheese, and other dairy products. Another very good source of calcium comes from green leafy vegetables such as broccoli, kale, spinach, and cabbage.

Vitamin A

This vitamin is crucial for the maintenance of good eyesight, smooth skin, strong immune system, and healthy cell membranes. Vitamin A is also necessary for the proper formation of growth hormones. Moreover, pregnant women are advised to take in the required amount of this vitamin to help prevent defects at the time of giving birth. Vitamin A is available from carrots and dark green leafy vegetables.

Vitamin B Complex

Everyone should take a Vitamin B supplement, especially women.B-vitamins are crucial to energy and controlling stress levels in the body.A comprehensive Vitamin B Complex supplement should include all of the following components. Thiamine (Vitamin B1), riboflavin (Vitamin B2), Niacin (Vitamin B3), Pyridoxine (Vitamin B6), Folic Acid (Vitamin B9), Cyanocobalamin (Vitamin B12), Choline, Biotin and Pantothetic Acid. B vitamins are effective in maintaining the balance of homocysteine levels. These are also great for boosting your mood and ensuring that a woman has all the strength she needs to combat daily pressures and tension. Lean meat and broccoli are just two of the many food sources of B vitamins.

Vitamin C

Vitamin C is an antioxidant that inhibits free radical damage in the body. As you probably know, modern women face toxic substances each day in the form of environmental pollutants and chemicals from processed and instant foods. Vitamin C, which can be acquired from citrus fruits like orange and lemon, can help eliminate toxins in the body. Not only that, it can also keep skin looking young and healthy. Vitamin C has been recently used as a topical serum to provide amazing results for stressed out skin. It is a great tool to fight off free radical damage and smooth fine lines and wrinkles.

Vitamin D

Did you know that many people suffer from vitamin D deficiency? This vitamin is very hard to keep stored in sufficient amounts in the body. The best way to get Vitamin D actually comes from adequate exposure to sunlight since most people tend to spend most of their time indoors or in cold climates most of the year it is easy to see why supplementing your diet with Vitamin D is so important to good health. Vitamin D is often suggested by doctors when it comes to helping to reduce risks of breast cancer in women. Moreover, this vitamin also helps in the effective absorption of calcium. Vitamin D is also found in egg yolks, fish, and liver.

Vitamin E

This vitamin promotes proper functioning of the heart, muscles, nerves, and cells. It also contributes to healthy hair, nails and skin. Get your daily dose of vitamin E from whole grains, nuts and seeds.

Everyone needs vitamins and minerals to maintain good health. Hardworking women especially those who are also homemakers need to ensure that they are taking in the right amount of nutrients to keep them healthy and strong.

Of course, since today's women are always on the go, it is possible that they may not be getting these necessary nutrients from the food they eat. This is where the role of vitamin and mineral supplements comes in.

Nutritional supplements, specifically designed to meet a women's needs, have become a big part of an active women's health regime. Before taking any vitamins or herbal supplements make sure to consult your doctor. Too often, women take too many supplements and this can actually have a negative effect. For instance. Folic acid and iron are both great supplements and not easily absorbed from diet alone. However, Folic acid and iron may not be good on older women when too much of these two supplements can cause more harm than good. In short, just make sure you know what you are taking before launching off to the Vitamin store.

A women's health is nothing to take for granted.We are the cornerstones of our society and the inner strength to our families. Make sure to stay healthy by eating a nutritious diet and supplementing with the proper vitamins and minerals.