The most important 4 Vitamins and Minerals every woman needs
Vitamins and minerals play different functions in the human body. Their functions are so specific that some of these vitamins and minerals are most needed by women.
It is very important to know that good health can only be achieved when these vitamins and minerals are adequately supplied to the body.
Vitamins and minerals that are mostly needed by women
Majorly, all vitamins and minerals are important in the overall health of the body. This is why the best source of these nutritional intake should be sought from different food types. This calls for a balanced meal at all diets. Your choice of food should contain some fruit, grains, diary, vegetables, and protein for a healthy eating lifestyle.
Importance of vitamin B-12
it fosters the normal functioning of the body neurons (i.e brain cells and nervous system).
It aids the production of red blood cells.
Pregnant women and women above 50 years of age need this vitamin in large quantities. For pregnant women, this is because vitamin B-12 helps in the development of the unborn child in the womb. Women with vitamin B-12 deficiency, have the tendencies to give birth to babies with health complications and low birth weight.
Ageing body finds it difficult to absorb vitamin B-12, so it is recommended that they should get them from supplements or fortified food. This is because it will be easier to absorb.
Source of vitamin B-12 can be from eggs, milk, low fat milk, liver, chicken, and foods rich in vitamin B-12.
Vitamin B9 which is also known as folic acid/folate is an important vitamin for women.
Importance of vitamin B9
Vitamin B9 aids the body to produce more blood cells and to also make DNA cells.
Prevention of low baby’s weight at birth and premature birth.
Some common birth defects can be prevented greatly with an adequate intake of vitamin B9. For example, neural tube defect which occurs in the first three months of pregnancy.
It should be noted that this vitamin is not only needed by a pregnant woman. But any woman who has plans of ever getting pregnant. The recommended daily intake should be about 400 – 800 mcg.
Source of vitamin B9 can be from fortified cereal food common in breakfast meals and from dietary supplements.
Food rich in folic acid include whole grain, cereals with added folic acid, spinach, dark green leafy vegetables, orange, and nuts.
Importance of vitamin D
Strengthens the immune system
Prevents/ reduce cell inflammation
Helps in the build up of strong bones through the presence of calcium.
Vitamin D is mostly needed by obese women, those with little or no sun exposure, and those that had had weight loss surgery.
Vitamin D can be sourced from fish, and fortified food like low fat milk, orange, and yoghurt.
Importance of iron
It ensures the production of connective tissues and hormones in the body.
Produces blood cells to aid the movement of oxygen in the body.
This is important to every woman because it helps to replenish lost blood during the menstrual periods. For the pregnant women, it helps to supply the baby with blood for their growth.
Women used plenty of iron during pregnancy. This is why they need iron supplements during pregnancy to avoid deficiency.
The recommended daily iron intake is listed below;
19 – 50; 18mg
At pregnancy; 27 mg
51 and above; 8mg
Iron can be sourced from chicken, sea food , cereals/bread, beans, lean red meat, canned tomatoes and spinach.