Role of Vitamins and Minerals in a woman’s life
Vitamins and minerals are the part of the diet that is required in less amount but nonetheless needed. With time the women’s body changes. If a woman is taking the same supplements her man is she is in the wrong since the body requirements for both are different. Similarly if the two women if different age groups take same supplements there is a very minor chance of both being healthy through that since with different ages the body of a female needs different supplements. Here we will be discussing the needs with respect to the age periods and how its benefit for women.
For women from 19-30 years
The first age group to talk about is of 19-30 years. In this age one of the important minerals is Calcium.
What has calcium?
Calcium is found in abundant quantity in dairy products, cereals, almonds, orange juice, beans, salmon and leafy green vegetables. Calcium is essential for the bone making process. It is also important for health of your muscles, heart and nerves. Since most of the building bone density process takes place in 20s and lose of that buildup happens in the later years you must be particular about taking the right amount of calcium. A woman’s body on average needs 1000 milligrams of Calcium a day. If your diet has enough of it you are in the safe zone but if not its time you visit a nutritionist and get yourself some supplements prescribed.
The next vitamin to discuss is Vitamin D. vitamin D is as important as Calcium in the body. It is needed for bone buildup and for the prevention of some cancers and heart diseases. The main part that vitamin D plays is in the absorption of calcium. Without vitamin D the calcium taken cannot be absorbed by the stomach and small intestine making it almost useless. The best source of vitamin D is sunlight since in sunlight a chemical in our body produces Vitamin D itself. If you have enough sunlight daily you won’t need to eat food containing vitamin D but if you do not get much sunlight than you can eat foods like juices, cereals, tuna, salmon and fortified milk. These are rich in nutrients especially vitamin D. the average woman needs almost 600 IU of vitamin D. If your intake is any less than this amount you should consult a nutritionist.
Iron is an important mineral needed for everyone especially women. To say iron is the most important mineral won’t be wrong at all. The purpose of iron in the body is in the making of the hemoglobin which is an important constituent of red blood cells thus making the blood flow and oxygen transfer steady. The need of iron is more in women since they lose blood during the monthly menstrual cycle and also if a woman is pregnant the need for iron increases automatically. Iron can have either animal or plant as their source but the better to take is from the animals since their absorption is easier. For better absorption of iron taken from plants vitamin C is needed which assists the absorption. The foods rich in iron are meat, eggs and fish. For the plant sources dark leafy green vegetables, seeds and nuts are to be remembered. For a woman between ages of 19-50 years the amount of iron needed daily is 18 mg. The need becomes more in pregnant woman and goes till 27 mg per day. With time the iron need reduces and after the menopause a woman only needs 8 mg of iron every day.
The next age group is from 31-50 years. In this age group the most important mineral is folic acid. This is the age women plan to get pregnant and folic acid (folate) is the most important mineral during pregnancy. The deficiency of folic acid in the mother can cause birth defects to the child like damage to the spinal cord called spina fida. and thus this is very important that a women takes folic acid supplements during her pregnancy so that such chances are eliminated. For a woman who has entered the age of puberty needs to take 400 micrograms of folic acid. The amount increases to give thepregnant lady the minimum to be 600 micrograms. The breast-feeding woman requires no more than 500 micrograms.
Next mineral is magnesium. Magnesium is needed for the formation of bones and teeth, physical cognitive development, growth and for a healthy pregnancy. Magnesium is needed throughout the life of a woman. A normal woman requires 320-330 mg of magnesium the pregnant woman requires 350 mg of the mineral and a lactating mother needs 310-320 mg. A woman with age more than 40 needs magnesium to avoid bone loss. Good sources of magnesium includes nuts, whole grain, seeds, fortified cereals and leafy green vegetables.