Vitamins And Minerals That Are Essential For Women

Our bodies need vitamins and minerals to function smoothly and to stay well and healthy. We can meet are daily requirement for most of these vitamins and minerals by simply maintaining a balanced diet. The female body however is in need of these nutrients a little more than the male as they are sensible to even a slight deficiency of these essential chemicals. It was found that a staggering 30% of women experience a lack of at least one or more these vitamins and minerals. Studies further show that women are more likely to have inadequate amount of certain elements which occurs because of pregnancy, heavy menstrual bleeding, aging etc.
Pure vegetarians, people with certain diseases, allergy and food intolerance may find it difficult to get enough of these nutrients because of their diet limitations. In such a situation it is recommended take you special supplements and multivitamins. It’s also really important to take an appropriate amount of vitamins and minerals, depending on your age, sex and health condition.
Here are key substances, your body needs:

1. Folic acid – Folate refers to the vitamin B group. It is very essential for new cell generation, including red blood cells. Together with vitamins B6 and B12, it can decrease risks of heart disorders, regulating levels of the chemical homocysteine. It’s extremely important for women who plan to conceive and who are already pregnant to have enough of folic acid, because it can prevent birth defects and premature delivery.

You can find folate in fortified cereals, spinach, asparagus, legumes, orange and tomato juice.

2. Calcium – 99% of all calcium in your body stored inside your bones, enhancing their density. Moreover, this element supports muscle contractions and conduction of nerve impulses. Several studies found that hormonal changes, related to menopause, can reduce calcium levels and make your bones more brittle. Hence we recommend a diet that includes an abundance of calcium.

Eat more dairy products (cheese, milk and yogurt), salmon, broccoli and tofu to keep your bone dense.

3. Vitamin D – Even if your diet contains calcium-rich products they won’t necessarily be absorbed. You also need Vitamin D in your diet vitamin D deficiency.

You can also improve vitamin D levels, eating fortified grains and fatty fish, or taking special supplements.
Magnesium – Having low levels of magnesium may result in high blood pressure, heart disease and osteoporosis.
Spinach, broccoli, seeds, milk and legumes can help you avoid magnesium deficiency and its consequences.

5. Vitamin A – this fat-soluble vitamin make a great influence on your vision, bone health, immune response and tissue growth.

Add more eggs, butter, carrots, fish, mango, squash and cheddar cheese.

6. Iron – Iron represents a part of hemoglobin, which provides oxygen supply to all cells in your body. In addition to this, iron plays a role in creation of amino acids, collagen and hormones.

The most rich sources of iron are red meat, eggs, poultry, grains and green vegetables.
Maintaining a balanced nutrition is key, you can check out our healthy snacks.