Role Of Vitamins And Minerals In A Woman’s Life
The world is developing at a fast pace and so is the awareness for everything and role of vitamins and minerals. Nowadays, people tend to be aware of everything that they eat and they try their best to eat best according to their body needs. People stay away from junk food as much as possible and they also consume enough fruits and vegetables. But that does not guarantee that you are consuming enough nutrients or vital nutrients.
According to the role of vitamins and minerals carried out by National Institutes of Health, more than half of adults consume at least 1 dietary supplement i.e. multivitamins. Multivitamins are a great way to start this journey as it makes sure that you get all the nutrients that your body needs but there is something that needs to be kept in mind which is that dietary supplements supplement the diet, not to prevent, cure or treat the illnesses or replace the food that has to be consumed for achieving the healthy body.
Our nutritional needs change as our age and stage changes. In this article, we have addressed the issue and we have elaborated the vitamins and mineral intake for women belonging to different age groups. These will meet your specific health needs based on your age.
What Vitamins should a woman take on a daily basis?
19 to 30 Years of Age
Calcium is responsible for solid and strong bones, but at the same time is essential for healthy muscles, nerves, and heart. Ladies ought to be mindful so as to get enough calcium all through life; however you need to build bone density in your 20s in light of the fact that the body will lose a portion of that bone in later years. The more you begin with, the happier you are. You need 1000 mg of calcium for each day while you are in your 20s. Consider taking a calcium supplement on the off chance that you don’t get enough calcium from your eating regime through dairy items, calcium-fortified squeezed orange and grains, beans, almonds, and salmon.
Vitamin D, similar to calcium, is basic nutrient for bone health and may inhibit the risk of various types of cancers and heart issues. It additionally enhances the calcium ingestion in the stomach and digestion tracts. Lethal sources of Vitamin D include salmon, fish, and sustained milk, juices, and oats. With the daily sun, the vast majority of Vitamin D we get is made in the skin. In case you are quite often in the shade and get almost no daylight on your skin, in any case, you may need to counsel with your specialist or dietitian about your Vitamin D needs.
Iron increases the production of red platelets in the body and keeps blood healthy. Ladies with heavy menstrual flow or pregnant ladies progressively need iron in their diet or may require an iron supplement to ensure the normal iron intake. Deficiency of iron can lead to anemia. Iron originates from animal sources (heme iron) and plant sources (nonheme iron). Heme iron (from animal sources) is preferred to be consumed over iron from plant sources; in any case, the retention of iron from plant sources can be improved when these nutrients are eaten in combination Vitamin C, (for example, fresh and squeezed orange, strawberries, or green, yellow, or red peppers). Animal sources incorporate meat, fish, and eggs. Plant sources incorporate nuts, seeds, and dull green leafy vegetables. Ladies of 19 to 50 years old need 18 mg of iron daily; pregnant ladies need 27 mg of iron daily, and ladies 51 years and more need 8 mg consistently.
31 to 50 Years of Age
Folate, a Vitamin B, is normally present in a wide variety of foods, including vegetables (particularly dull green leafy vegetables), brawn rice, spinach, broccoli, green beans, and potatoes. It is additionally found in fortified breads and a variety of oats. Regardless of whether you are healthy and keep up an eating regimen rich in folate, on the off chance that you are pregnant or plan to end up pregnant, folic acid supplements are prescribed. Folic acid is a manmade version of folate that causes the fetus to develop and reduces the risk of having an infant with spinal string disease, for example, spina bifida. Ladies of childbearing age need 400 mcg of folic acid on a daily basis. This every day sum increases to 600 mcg for pregnant ladies and to 500 mcg for breast-feeding ladies.
Magnesium is vital all through each phase of life since it supports several functions all through the body, including tooth and bone development, physical and psychological advancement, and guaranteeing a healthy pregnancy. Magnesium is an essential nutrient for ladies aged more than 40 years, as it develops solid bones and prevents the bone marrow loss that may cause osteoporosis. Magnesium may likewise help regulate pulse and glucose levels, reducing the danger of heart issues and diabetes. Legumes, seeds, nuts, entire grains, green leafy vegetables, and braced oats, are the best sources of magnesium.
50 Years and Older
As you approach menopause with age, your body starts producing less estrogen, increasing the risk for heart disease, osteoporosis, and other illnesses. In order to develop and maintain healthy bones, muscle strengthening exercises are vital. In addition to these exercises, do not forget to consume calcium which is 1200 mg for women of 50 years and older.
Vitamin D is important for the immersion of calcium and is the vital companion to calcium in maintaining strong bone structure. The recommended daily intake of vitamin D is 600 IU after you cross the age of 50 years, rising to 800 IU after the age of 70 years.
Vitamin B12 helps in production of red blood cells and keeps the brain and nervous system sound and healthy. This vitamin is found typically in animal protein: meats, dairy products, fish, and eggs. It is also found in breakfast cereals. Deficiency of this can make you experience confusion or even hallucinations. Have a meeting with your physicians and get yourself the shots prescribed.