The Essential Vitamins And Minerals For Women’s Health?

 

Essential Vitamins And Minerals: 

Every human body needs to get enough of all the key vitamins. But it’s important to take your individual lifestyle and health concerns into account when you’re thinking about whether or not your vitamin intake is as it should be.

Vitamins and minerals are very important regardless of gender and age, but there are those that would be particularly recommended for women, and these would be calcium, Vitamin D, Iron, Vitamin C, Folic Acid, Beta-carotene, and Vitamins B6 and B12.

Vitamins For Women, 

are a crucial component of today’s fast-paced lifestyle. Women are often trying to juggle family, career, homeschooling, education, and need help maintaining proper nutritional balance.

The best way to ensure you get everything you need for optimum health is to eat a balanced diet. This means plenty of vegetables, fruit, and a balance of whole grains, dairy products, and rich foods.

Here’re The Essential Vitamins & Minerals For Women’s Health:

Women should pay special attention to whether they are including good amounts of vitamin C, E, and vitamin B-complex. Folic acid is also essential for pregnant women or those women who are planning pregnancy in the near-term. An important point to consider is to avoid taking too much of fat-soluble vitamins A. and E, as their overdose can cause toxicity and symptoms of poisoning.

1. Vitamin A:

Vitamin A has numerous benefits, but among the most significant are the promotion and the maintenance of good eyesight and the prevention of night blindness, improving one’s defenses against certain diseases, including cancer, and improving the texture and general health of the skin.

It is recommended that women take 3,500 up to 5,000 International Units of Vitamin A every day, with at least 20% of which in the form of beta-carotene. Beta-carotene is a substance that converts into Vitamin A.

2. Vitamin B (Folic Acid):

• B-Vitamins – Vitamin B3 and Vitamin B6 in particular help to delay the aging process.
• Vitamin B3 is largely responsible for converting calories into useful energy.
• while Vitamin B6 improves memory and rejuvenates the cells.

As your body becomes less efficient in absorbing this essential B vitamin,

• Try adding some green vegetables to your meal, and choosing brown rice instead of pasta or white rice now and again.
• Fish, eggs, nuts, bananas, whole grains, seeds, and meat are excellent sources of these B-vitamins.

Citrus fruits and kiwi fruit contain folic acid, and you’ll also find many slices of bread and breakfast cereals have folic acid in them.

For those women who are considering falling pregnant, 

• it is prudent to start supplementation of a high-quality vitamin before pregnancy.
• Vit B6 or folic acid plays an important role in reducing spina bifida in infants.
• This infant deformity occurs early in the pregnancy if folic acid is absent.

3. Vitamin C:

Vitamin C is best needed to help develop peak levels of bone mass in the growth years of a developing woman. If minerals such as calcium intakes are lower in the early years the onset of osteoporosis is quite common when adulthood is reached.

As an antioxidant,

• Vitamin C helps to mop up cell-damaging free radicals.
• In other words, vitamin C is believed to slow down premature aging and help keep the disease at bay.
• So, while everyone benefits from enough vitamin C, you might be particularly fond of it if you want to stay younger for longer.
• Citrus fruit, strawberries, blueberries, green vegetables, peppers, tomatoes, and potatoes are all great sources of vitamin C. essential vitamins

4. Iron:

Iron is not a vitamin, but a mineral, a nutrient, nonetheless. When taken in sufficient amounts, Iron can prevent anemia in menstruating women, a condition that can possibly occur due to blood loss during menstruation.

Taking iron supplements or foods rich in iron will increase the hemoglobin content of the blood, thereby bringing in more oxygen and nutrients to the cells. For iron to be absorbed into the body, it needs Vitamin C.

5. Vitamin D:

Vitamin D is fat soluble and is sparingly found in foods, may be found as an added nutrient to processed foods or may be taken as a supplement pill. This special vitamin may also be produced by the action of ultraviolet rays of the sun converting Vitamin D in our skin. Essential Vitamins 

For Vitamin D to be bio-available in our bodies it has to undergo a couple of changes in our body system for it to be beneficial and play its part in calcium absorption.

The importance of Vitamin D in our bodies especially women is that:

it helps in the calcium absorption in the intestine and helps to maintain required amounts of serum calcium and phosphate level concentrations which are important for bone mineralization and prevention of hypocalcemic tetany.

Hypocalcemic Tetany Means,

• Less serum calcium resulting in muscle spasms.
• The lack of Vit D will trigger bone brittleness and thinness such as found in patients suffering from rickets.
• Proper levels of Vitamin D helps prevent rickets in children.
• If you took adequate amounts of calcium along with Vitamin D the occurrence of osteoporosis in adults is reduced.

Let’s Recap,

• It is an essential nutrient for good bone health.
• Vitamin D is found in oily fish, eggs and certain fortified bread and cereals.
• The human body gets most of its vitamin D from the effect of sunlight on our skin.
• Vitamin D deficiency can seriously affect the immune system of both the mother and child.
• It also plays a vital role in the fetus’ brain development.

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6. Vitamin E – Antioxidant Vitamins:

Antioxidant vitamins mop up the free radicals in our body. Free radicals damage organs and cause us to look and feel older. So when you take antioxidants, not only are you protecting the health of your vital organs from damaging free radicals, you’ll also be keeping your skin looking young and maintaining your youthful good looks for longer.

Vitamin C and vitamin E are key nutrients to look out for. Sparkling eyes and clear skin could be additional benefits of eating up your fruit and veg!

7. Vitamin B12:

Maintaining a healthy body requires vitamin B12, it processes, creates and uses energy, such as, digesting food and nutrients, breathing, circulating blood, eliminating waste and the functioning of the brain and nerves by creating the protective covering of all nerve ending in the body and many other duties.   Essential Vitamins 

The Most Important Function of B12 is:

• The aid in helping to form red blood cells and maintaining the health of the nervous system, brain, and spinal cord.
• The cells need this vitamin to keep them healthy, and it helps the immune system to function properly and form the protective fatty layer for the brain.
• Vitamin B12 is essential for the body nerves cell but is vital for the brain cell.
• This B-vitamin is involved in the maintenance of nerve cell function, which makes it so important in pregnancy and in pre-pregnancy.

8. Zinc:

Also, a mineral, Zinc aids in keeping the immune system strong, and is an essential factor in the metabolism of nutrients.

• The demands for zinc are greater for women who are pregnant or are in the post-menopausal stage.
• Zinc deficiency has been proven to cause problems in the birthing process.
• There have been direct relations to zinc deficiency and prolonged-difficult labor.
• There have also been correlations to zinc deficiency and miscarriages.

9. Vitamin K:

Vitamin K is an important ingredient that helps with bone health. Though Vitamin K has benefited you should always consult your doctor if you are on medication as it can interfere with blood thinners in drugs. Vitamin K prevents massive bleeding by enabling the proper coagulation of blood. As such it has to be included in the list of the best vitamins for women as well.  Essential Vitamins 

Women who are transitioning through the menopausal phase can benefit immensely from herbal extracts that help in balancing the female hormones and promote good health.

The list can, of course, go on and on, but when you absolutely have to make just nine choices, these nine important vitamins for women should not be absent from your list.

I. Essential Minerals For Women’s Hair Health:

Part One:

• Calcium (essential for healthy hair growth).
• Chromium (helps prevent hyperglycemia and hypoglycemia both of which can cause hair loss).
• Copper (helps prevent hair loss as well as defects in hair color and structure).
• Iodine (helps regulate thyroid hormones and prevents dry hair and hair loss).
• Iron (prevents anemia and hair loss).
• Magnesium (works with calcium to promote healthy hair growth).

Part Two:

• Manganese (prevents slow hair growth).
• Potassium (regulates circulation and promotes healthy hair growth).
• Selenium (keeps skin and scalp supple and elastic).
• Silica (strengthens hair and prevents hair loss).
• Zinc (deficiency can lead to dry hair and oily skin).

II. Multi-Vitamins Tips For Choosing The Best One:

Here are some tips that will help you to decide on the right multivitamin for your needs as a woman.

1. Includes All The Essential Vitamins:

First of all, it’s very important that you choose a great multivitamin that includes all of the essential vitamins that you need. Scientific studies have shown that there are 30+ vitamins as well as minerals that women need. So, take a look to make sure that the women vitamins you choose have all the essentials that you need.

2. Go With a Vitamin That is Bioavailable:

Another important tip to remember when looking for a women’s multivitamin is to go with a vitamin that is bioavailable. This term basically measures how much is actually absorbed by the body. There are many multivitamins that are not easily absorbed, so you don’t really get the vitamins you need.

It’s Important That, 

• The vitamins you choose have an enteric coating, which helps it get through the stomach and to the small intestines, where it can be properly absorbed into the body.
• Many ingredients in the best nutritional supplements are destroyed or altered by stomach acids.
• An enteric coating keeps the tablets intact until they have entered the intestines where they can be properly absorbed.  Essential Vitamins 

3. Natural Formula:

When you are looking for the best multivitamins for women, you’ll definitely want to find a natural formula. Ingredients that are extracted from plant sources rather than developed in a lab somewhere are always easier for the body to absorb and make use of.

Avoid going with options that contain allergens, dyes, chemicals, or preservatives. Also, check to make sure that there is no lead and mercury contained in the formula that you decide to purchase as well.

4. Ensure The Company is Trustworthy:

A company must be committed to the quality of their products, not the quality of their marketing. Make sure that the manufacturer comes up to standards that are recognized so you are sure that you are getting a quality product.

5. Look For Laboratory Tests:

Look for laboratory tests when you are looking for the best multivitamins for women.

• You’ll want to see whether or not there have been any tests done on the product to prove that it is effective.
• If not, then you may want to consider another option that has actually been tested.

6. Look For More Than Just Vitamins & Minerals:

For most women, vitamins should include herbal extracts and other natural ingredients that have been proven to address hormonal, energy, and aging issues.

• Green tea and gingko biloba are two great examples.
• Green tea is a powerful antioxidant that has been shown to fight the effects of aging and disease.
• Ginkgo helps increase the flow of blood to the brain, helping balance mood and improving concentration.

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Disclaimer: “Nothing in this article makes any claim to offer cures or treatment of any disease or illness. If you are sick please consult with your doctor.”

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