Vitamins are a group of elements that are essentially required for normal cell growth, development, and function. These are required for our bodies to work properly. Each type of vitamin has a specific and important function in our body.
All vitamins are important for good health but some vitamins are more essential for women than men. Vitamins can help women experiencing stress, not doing exercise daily having poor sleep patterns and other female-specific health issues. Vitamins for women health plays an important role at every stage of their life.
Food is the most important source of vitamins and minerals but supplements can help you fill the nutritional gaps left by the food. So you should consider both foods and supplements to fulfill the requirement of vitamins in your body.
Essential vitamins for women health
Being women we should be more aware of our body considering the required vitamins for our health. Most women do not even realize how crucial vitamins are for women’s health. These vitamins play an important role in the prevention of all sorts of diseases and also eliminate common women’s health issues including.
The following are important vitamins for women’s health which every woman should add to her daily life through food or supplements.
Folic Acid
It helps the women’s body make blood cells and DNA for new cells. Folic acid help prevents certain birth defects which may occur in the first trimester of pregnancy. It helps prevent premature births and low birth weight.
All women who are pregnant or trying to get pregnant should take folic acid supplements or should eat foods that are rich in folic acid. Good sources of folic acid include leafy green vegetables (spinach), oranges, avocados, beans, nuts, whole grains, cereals, lean beef, and chicken.
Vitamin B12
Vitamin B12 helps your body build red blood cells in the body and helps the cells of your nervous system and brain work correctly. Pregnant women should take vitamin B12 because it is essential for the development of the unborn baby. It may also prevent health issues and low birth weight in newborns.
Aging makes our body unable to absorb vitamin B12 so women above 50 should consume more vitamin B12 from fortified foods and supplements. It contributes to the healthy production of essential hormones. Best sources of Vitamin B12 sources include eggs, low-fat milk, nutritional yeast, blue cheese, flounder, sardines, poultry, liver, veggie burgers, fortified soy beverages, and some cereals.
Calcium
Calcium is most important to build and protect strong bones. It reduces the risk of some types of arthritis. It helps convey the messages between your muscles and the brain. Our body stores calcium in bones so when your body doesn’t get enough calcium it takes from your bones and makes them weak.
9 to 18 years girls require calcium in this age to build strong bones. Adult women and women after menopause require calcium to slow down the bone loss that happens due to aging.
Some good sources of calcium include leafy green vegetables (kale, broccoli), canned salmon, cereals, tofu, orange, some soy beverages, low-fat milk, cheese, nuts, nut butter, and low-fat yogurt.
Vitamin D
Vitamin D is important for women’s health because it helps build strong bones and also prevent the risk of osteoporosis. It helps reduce cell inflammation and makes the immune system stronger to fight off germs. Vitamin D helps prevent breast cancer, uterine fibroids, depression, difficult pregnancies, risk of falls and fractures and high blood pressure.
Women who don’t take sufficient sunlight, who are obese need vitamin D. after menopause they require vitamin D for the proper working of the body. Women after gastric bypass surgery and women having inflammatory bowel disease should take vitamin D. You can get vitamin D from fishes like salmon and tuna, low-fat milk, yogurt, orange juice, cereals.
Omega-3 fatty acids
These acids act as natural anti-inflammatory substances in the body. they also contribute to a healthy heart. As women age, estrogen levels decline in their body and increase the risk of heart disease. Eat fatty fish (tuna and salmon) and orange to get the omega-3 fatty acids. Fish oil capsules are great to target these essential acids.
Iron
Women who are menstruating essentially require a sufficient amount of iron in their bodies to prevent anemia. You should choose iron-rich foods but you can also consider iron supplements. Eggs, beans, tofu, poultry, and meat are good sources of iron.
Good consumption of iron offers increased energy, better brain function, and healthy RBCs. You should combine iron-loaded foods with vitamin C containing foods (orange and other citrus fruits) because vitamin C increases the absorption of iron in your body. After menopause women need less iron.
Biotin
Biotin helps in the formation of blood sugar and fatty acids which are used in the formation of energy in the body. it helps metabolize carbohydrates and amino acids. It aids growth and development during pregnancy, ease symptoms of multiple sclerosis and reduces diabetes-related nerve damage.
Cauliflower, sweet potato, liver, almonds, eggs, seeds, avocados, grains, milk and raspberries are good sources of biotin.
Magnesium
It is important throughout women’s life because it supports various functions throughout the body including bone and tooth formation, physical and cognitive development, growth and healthy pregnancy.
Magnesium is most important for women above 40 years it builds strong bones and also prevents bone loss which is most common in women. Magnesium helps regulate blood sugar levels, blood pressure and reduce the risk of diabetes and heart disease.
Magnesium helps improve anxiety, insomnia, and constipation. Leafy green vegetables, fortified cereals, whole grains, seeds, nuts, and legumes are good sources of magnesium.
Women’s nutritional requirements vary during various stages of life and depending on their activity levels, lifestyle choices and medical conditions. Vitamins for women’s health are very crucial. Women should add vitamin-rich foods and supplements for good health.
Above mentioned vitamins are essential for women’s health that improve fatigue, anxiety, depression, sleep issues, aging effects, and urinary tract infections. Before taking any vitamin supplement make sure to get advice from your doctor especially when you are pregnant, breastfeeding or you have any allergies.