Best Vitamins For Women: The body needs certain amounts of nutrients to perform even a little function. As a woman, there are some nutrients that are very important to the body, such as iron, vitamin D, calcium, and others. This is why you must include your diet, which must contain lots of nutrients.
Vitamins aim to meet the special nutritional needs of women. These vitamins are beneficial for age-specific concerns, pregnancy, and overall health. This guide will provide some of the important vitamins that are needed in the female body.
Best Vitamins for Women
These natural nutrients will improve your health and meet the nutritional needs that your body requires. Here are the vitamins:
Calcium: A Bone Builder
Calcium is an important mineral that can be found in high amounts in milk as well as other dairy products. It can also be found in fortified foods such as nut milk, orange juice, and others.
However, research has shown that about one to two percent of the female body’s weight is calcium. Without enough calcium in the body, there could be serious problems.
This is because calcium is important for the health of the bones. Based on research, it is also known that the female body has a lower bone density than the male body.
Older women also have a higher risk of developing osteoporosis than men, and this is due to the hormonal shifts that occur during menopause, which affect bone density.
Furthermore, calcium is found in your bones and teeth, and this makes it an important nutrient for the health of your bones. It also plays an important role in regulating the heartbeat, blood clotting, muscle contractions, and normal cell function.
Calcium is important for all women, and regular intake of foods high in calcium is advisable. If your food doesn’t give you enough calcium, especially if you are over the age of 50, you can take calcium supplements.
The average amount of calcium you should take in a day is 500 to 600 milligrams daily. However, the recommended dose varies; you can ask your doctor to determine what dose is appropriate for you.
Best Vitamins For Women – Fish Oil
Sardines, herring, mackerel, and albacore tuna are all sources of omega-3s known as DHA (docosahexaenic acid) and EPA (eicosapentaenoic acid).
These fats cannot be made in the human body, and they are an important part of the structure of cell membranes. These fats offer a starting point for hormones that regulate inflammation, blood clotting, and the contraction and relaxation of artery walls.
Omega-3s are important for heart and blood vessel health, and they also help reduce circulating triglycerides to reduce heart disease risk.
Every woman needs Omega-3s in her body system. It is even recommended that every female adult take 1.1 grams of omega-3s. However, people who have a higher level of triglycerides or have a lot of fat in their blood will need to take more Omega-3s.
Before deciding the amount of omega-3 supplement to take, you should contact your doctor. You can also take an Omega-3 supplement along with your food to absorb it better.
Iron: Body Builder
Ion is considered the most common nutrient deficiency found in adult females. Anemia, or iron deficiency, affects millions of women. Iron is a mineral that allows the blood to carry oxygen throughout the body.
Iron is needed in every human body to make two blood proteins, one of which is myoglobin, which carries oxygen to muscles, and the other, known as hemoglobin, which carries oxygen from the lungs to other parts of the body. It is important for cell growth and hormones.
Iron is needed by every female adult, as it plays an important role in the body. Some of the factors that cause women to have low iron, heavy menstruation, pregnancy, and being active.
Furthermore, it is recommended that teenage females from the ages of 14 to 18 who also eat meat take at least 15 mg of iron per day. Adult females from the ages of 19 to 50 should take at least 18 mg, and the amount should be reduced after that.
Females above the age of 50 need about 8mg of iron every day because they have started their menopause. Pregnant women should take at least 27 mg of iron because the fetus needs lots of additional blood.
Lutein: Eye Protector
Lutein is among the fat-soluble class of nutrients known as carotenoids. This is a pigment that gives dark green vegetables, egg yolks, oranges, and yellow fruits their vibrant hues.
Lutein is very important because it is an antioxidant that focuses on the eye to protect it from free radicals, molecules that could destroy the DNA. It can also be found in the skin, and it helps protect against the harsh rays of the sun.
Lutein contributes to defending the skin against ultraviolet radiation. It is advisable to take the lutein supplements with food to absorb them better.
Best Vitamins For Women – Folate: Cell Generator
This is a water-soluble B vitamin. This vitamin B9 is usually found in foods; however, it can be taken as a supplement too. Green leaves are usually a high source of folate, especially spinach.
It can also be found in beef liver, white rice, Brussels sprouts, and black-eyed peas. Folates are needed in the body to make DNA, and if the DNA isn’t present in the body, then the cells won’t work well.
In addition, folate is also an important nutrient that the body needs in order to metabolize amino acids. In the early stages of pregnancy, folate is responsible for stopping any abnormalities in the fetus.
Folate is highly needed in the body, and you need to eat foods that contain enough folate. However, if you think that the food you eat doesn’t contain enough folate, you can try taking a supplement.
Women who are healthy should take at least 400 mcg of dietary folate every day. However, if you are pregnant, you should take up to 600 mcg.
Vitamin D: An Immune System Enabler
Vitamin D is also a fat-soluble vitamin that is made by the body when exposed to sunlight. You can also find vitamin D in foods like milk. It is very important in the body because it helps the body absorb calcium.
The body is unable to use calcium with vitamin D. It also helps the body fight off bacteria and viruses. Females between the ages of 19 and 70 should take at least 600 IU of vitamin D per day.
While women over the age of 71 should increase their intake to at least 800 IU every day, Although people get vitamin D through sun exposure and diet, there are some people who need supplements to meet their needs.
Taking vitamins is an important step towards improving your health. With this guide, you should be able to identify the most important nutrients for your body.