VITAMINS AND MINERALS FOR WOMEN´S HEALTH
- Kennet Bath
- Jul 7, 2022
- 3 min read
Your body needs vitamins and minerals for good health. Each vitamin and mineral has specific benefits and is crucial for your body to function properly. There are also certain vitamins and minerals that women need more of than men.
Which vitamins and minerals are important for women's health?
All vitamins and minerals are important for good health. Vitamins and minerals often work together in the body. It is usually best to get your vitamins and minerals from many different types of foods in all food groups. Fill your plate with fruits, vegetables, dairy, cereals and a variety of foods high in protein to create a healthy plate.
VITAMIN B-12
Why it's important
• Helps your body create red blood cells
• Helps your nerve cells (cells in the brain and nervous system) to function properly
Who might need it?
Some women do not get enough B-12:
• Vegetarian. Since vitamin B-12 mostly comes from animal products, you may need to take a dietary supplement to make sure you are getting enough.
• Age 50 or older. As we age, our bodies cannot absorb vitamin B-12 as well, so you may need to get more vitamin B12 from supplements or foods, as it is easier to absorb.
Where can you find it in food
Low-fat or fat-free milk, eggs, liver, chicken, turkey, sardines, herring, blue cheese, nutritional yeast and foods with vitamin B-12 added, including certain grains, soy drinks and vegetarian burgers.
VITAMIN D
Why it's important
• With calcium, helps build strong bones and prevent osteoporosis
• Helps reduce inflammation in the cells
• Helps your immune system fight bacteria that can make you sick
Who might need it?
Women who:
• Does not get much sunlight
• Has naturally darker skin tones
• Are postmenopausal
• Are overweight
• Have inflammatory bowel disease or any other disease that makes it harder for the gut to absorb fat (vitamin D is a fat-soluble vitamin, which means it must be absorbed by the gut)
• Has undergone gastric bypass surgery (weight loss surgery)
Where can you find it in food
Fish such as tuna and salmon and fortified foods (low-fat or fat-free milk and certain brands of orange juice, cereals, soy drinks and yoghurt).
CALCUIM
Why it's important
• Helps to protect and build strong bones and reduce the risk of osteoporosis. Your body stores calcium in your bones, so if you do not get enough calcium from food, your body takes calcium from your bones, making them weak and easily broken.
• Helps messages go between your brain and muscles
Who might need it?
• Adult women need 1,000 mg of calcium every day
• After menopause, you need 1,200 mg of calcium every day to reduce the bone loss that comes with aging
Where can you find it in food
Low-fat or fat-free yogurt, cheese and milk; foods with added calcium, such as certain soy drinks, 100% orange juice, tofu and cereals; canned salmon; and dark green leafy vegetables.
IRON
Why it's important
• Builds healthy blood cells that transport oxygen in the body
Who might need it?
• All women who have menstrual periods. Iron is lost during monthly periods. Many women do not get enough iron from food. This can put you at risk for iron deficiency anemia. This condition causes your heart to work harder to pump blood so that more oxygen can reach your entire body. Anemia can make you feel tired, weak and dizzy.
The amount of iron you need every day throughout your life is listed below:
• Ages 19 to 50: 18 mg
• Aged 51 and older: 8 mg
Where can you find it in food
Lean red meat and chicken, seafood, cereal / bread with iron added, oysters, beans, dark chocolate, liver, spinach, tofu and canned tomatoes.
The Kickstart Team
