Every woman knows how important it is to eat a healthy and balanced diet, and many try to adhere to healthy guidelines. However, you can become deficient in certain vitamins if you don’t regularly include them in your diet. That is why it is crucial to know what your body needs to function. With that said, here are the top 7 essential vitamins and minerals a woman’s body needs.
1. Calcium
Women of all ages need to ensure their diet contains calcium. A calcium supplement is recommended from the age of 20 and up since people tend to lose bone density as they grow. Calcium builds strong and healthy bones and muscles, as well as a healthy heart. A woman should be getting 1,000mg of calcium daily during the ages of 19 and 50. From the age of 51 onward, she should increase the dose to 1,200mg per day.
2. Vitamin C & D
Vitamin D is essential for bone and heart health. It can reduce the risk of certain cancers and heart disease. Vitamin D also plays a vital role in promoting calcium absorption. You can receive plenty of vitamin D through foods such as tuna, salmon, milk, cereals, and juices. However, one of the best sources of vitamin D is sunshine. When it comes to Vitamin C, it is commonly thought of as something only to take when you are sick. But taking high strength vitamin C on a regular basis can also be beneficial for your health and prevent a common cold.
3. Iron
Iron promotes the increase of red blood cells in your body. Sufficient iron intake in your diet can help with heavy bleeding during your menstrual cycle. It is beneficial during pregnancy to prevent you from feeling too tired and causing iron deficiency anemia. Women who are 19 years of age and up should have 18mg of iron per day. When you’re pregnant, the dose should increase to 27mg to support you and your baby. Finally, from the age of 51, you will only need 8mg each day. For quality iron supplements tailored to your needs, consider exploring options from SmarterVitamins!
Make sure that your supplements are made of entirely pure ingredients; Pure Encapsulations vitamins and supplements are one of the most popular brands, seeing as they’re known to be ideal for long-term use. To avoid sweeteners, preservatives, GMO, and other unnecessary ingredients, make sure that your vitamins and supplements are third-party tested to ensure purity and potency.
4. Magnesium
Magnesium is an essential mineral as it supports many bodily functions. It promotes tooth and bone formation and physical and cognitive development. It regulates blood pressure, blood sugar levels, and supports bone growth; thus, it ensures a healthy pregnancy. It also reduces the risk of diabetes and heart disease. The daily allowance for women who are in the age range of 19 and 30 is 310mg. The allowance increases to 320mg from the age of 31 and up.
5. Omega-3
Salmon and sardines are great sources of fish oil. These cold-water oily fish are rich in omega-3 fatty acids, which are essential for your overall health as they reduce the risk of heart attack, stroke, arthritis, and various cancers. For optimal health, it is recommended that you eat oily fish at least twice a week. Eating seafood and taking fish oil supplements by the time you are 31-years-old is a great way to ensure your heart health and possibly prevent heart disease.
6. Folate
Folate is a B vitamin that can be obtained through a variety of foods. Make sure that your folate intake is regular by including brown rice, spinach, sprouts, leafy green vegetables, green beans, broccoli, and potatoes into your diet. A diet that is rich in folate ensures your overall health. Pregnant women require folic acid supplements that contain a synthetic version of folate. Folic acid is vital for the baby’s development and prevents spinal cord problems. 400mg of folic acid is essential for women of childbearing age, 600mg during pregnancy, and 500mg during breast-feeding.
7. Vitamin B12
A woman needs vitamin B12 to help make red blood cells and maintain a healthy brain and nervous system. Meat, fish, eggs, and dairy products are great sources of vitamin B12. Absorbing this vitamin gets harder as you get older, so it is easy to become deficient. It can cause agitation, confusion, and even hallucinations; this is why it is important to include multivitamins to your daily diet. You can find vitamin B12 in almost all multivitamins, but you can purchase supplements that include none or only a few other nutrients for customization.
It’s best to make a note of the necessary vitamins to include in your diet for optimal health. As you can see, your body’s health will flourish with the right nutrition, and this makes it easier to thrive during different stages of your life. Including vitamins and minerals in your diet, either through supplements or natural sources, will also strengthen your immune system and keep preventable diseases at bay.
