Vitamins And Minerals For Women. You’ll read about important vitamins for women, important minerals for women and why vitamins and minerals are important for women. Minerals and vitamins are essential for our body and life, as they play a vital role in the functioning of the body. Many kinds of research have shown that most women are suffering from at least one type of nutrient deficiency.
There are various types of nutrients that we need in our daily life like, vitamins C, E, D, A, B (thiamine and vitamin B12), along with several other minerals and fatty acids too. It is believed that about 30% of women are deficient in these vitamins and minerals. We will uncover in this article, some important vitamins and minerals for women that they should consume to enjoy a healthy and joyful life. We will discuss some best and essential vitamins for women in this article to overcome nutritional deficiencies.
Suitable Vitamins And Minerals For Women:
Vitamin A: –
Vitamin A boosts the immune system, lowers the risk of heart disease, improves vision and slows down skin ageing. It protects healthy cells and prevents skin cancers. It can be toxic if you take the wrong dose, so be careful. You can consume vitamin A from a beta-carotene sources like you can take a large carrot, a bowl of cantaloupe, kale, papaya, peach, pumpkin, red peppers, and spinach. You can consume 1.38 mg of vitamin A daily, but you should consult a doctor first.
Vitamin B: –
It helps to maintain muscle tone, metabolism and sharp mind. B vitamins help in preventing exhaustion and boost cognitive functions. They work with other vitamins to make red blood cells. Young women need a proper intake of folate, which is also known as folic acid or vitamin B9. It keeps the red blood cells healthy and protects against birth defects of the fetus and cancer. It is very important for healthy pregnancies. Whole grain bread, asparagus and beans are high in vitamin B. Otherwise, you can also consume fortified breakfast cereals. A normal woman should intake 400 mcg and a pregnant woman 600 mcg of vitamin B daily.
Vitamin C: –
It is important as it boosts the immune system and helps to prevent heart disease. Vitamin C is also very good to cure eye illnesses. It helps in healing the wound faster and fights cold. It is also very good for the skin. You can eat citrus fruits and vibrant vegetables to consume vitamin C. You can consume a daily intake of vitamin C by eating one orange, red pepper or a cup of broccoli. The healthy daily dose of vitamin C is 75 milligrams.
Vitamin D: –
Vitamin D is a wonder drug as it reduces the risk of breast cancer by up to 50%. Not only this, but it also protects a woman from both ovarian cancer and diabetes. Vitamin D helps in the absorption of calcium and plays a central in the functioning of the muscle. The average daily dose of vitamin D is 1000 to 2000 international units. You can consume vitamin D by having milk, orange juice, salmon, eggs and various dairy products.
Vitamin K: –
Vitamin K is very important in the formation of strong bones. It helps in blood clotting and prevents heart disease. You are deficient form vitamin K if you experience an intestinal problem like IBS and inflammatory bowel disease. There are two types of vitamin K i.e. Vitamin K1 and Vitamin K2. You can find K1 in different vegetables like Green leafy vegetables, such as kale, spinach, turnip greens, collards, Swiss chard, mustard greens, parsley, romaine, and green leaf lettuce. And K2 is present in dairy products and eggs.
Calcium is all about strong bones. It is stated that women start losing their bone density in their twenties. Calcium is very important for the body as it is the best defence. It is essential for healthy bones, muscle contraction and blood clotting. You can take calcium from yoghurt, milk and cheese. A daily healthy intake of calcium is 1,000 mg.
It is an important mineral for women’s health. A light deficiency of this mineral can cause anaemia in the body. Anaemia is a disease in which the body lacks a healthy number of red blood cells. It also leads to a weak immune system. Iron is very important for women that are facing heavy periods. You can have your daily dose of iron by consuming red meat, fish, tofu, iron-fortified breakfast, cereals or bread, eggs, pulses and beans, nuts and seeds, dry fruits, brown rice, etc. The recommended daily dose of iron is 18 mg. You should consult a doctor for its consumption because too much intake of iron can be harmful.
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