It is also used to help build hormones and connective tissues and can treat anemia and other chronic diseases.
Iron assists in developing the red blood cells which are necessary for transporting oxygen to various parts of the body, improving muscle function, increasing brain function, and supporting healthy development during pregnancy. Vitamin D is often absorbed better when paired with healthy fats, like omega-3 oil. Salmon, Herring, Sardines, canned tuna), oysters, shrimp, egg yolks or mushrooms. The most common natural source of vitamin D is direct sunlight, however, you can increase your Vitamin D by consuming fatty fish (i.e. Mayo Clinic recommends at least 600 IU of vitamin D daily, however, 1,000 to 2,000 IU per day of vitamin D from a supplement is safe and fairly common. Osteoporosis is a bone disease in which the bone quality and density is drastically reduced, making bones fragile and prone to fracture. Women past menopausal age are known to be at an increased risk for developing osteoporosis. It also works with calcium and magnesium to build strong bones and prevent osteoporosis. Vitamin D reduces inflammation and serves as a good source of immune-strengthening to reduce risk of flu, diabetes, and cancer. Naturally occurring sources of folic acid (or folate) are spinach and other dark leafy green vegetables, nuts, citrus fruits, beans, avocado, chickpeas (hummus) and fortified grains, such as cereal, pasta, or rice. Folic acid (or folate) can also help prevent premature births or low birth weight after delivery.Īccording to the CDC (Center for Disease Control and Prevention), it is recommended to take 400-800mg of folic acid daily (which most prenatal supplements include), in addition to consuming food with folate. For women who are planning to get pregnant, Folic acid is one of the most important vitamins to take, as it helps prevent neural tube birth defects that can occur in the first trimester of pregnancy.
#Vox nutrition skin care how to#
Here’s a breakdown of 10 essential vitamins and minerals you may be missing and how to build them into your diet, including a fair amount of scientific support for eating more avocado toast! Folic Acid or Folate (Vitamin B9)įolic acid helps prevent cancer by aiding the body in producing blood cells and DNA for new cell development and is especially important before and during pregnancy. While all vitamins and minerals play a significant role in your overall health, there are specific benefits of essential minerals and vitamins that are key for women. If you’re deficient in some of these minerals and vitamins, not only can it put you at risk for current or future health complications, but it could be the root cause of why you’ve been feeling tired, weak, moody, unable to focus, or get proper sleep. However, in some cases, you may find that you need vitamin supplements to meet the RDA (recommended dietary allowance) or to improve a vitamin deficiency. Human bodies aren’t able to produce all of the micronutrients needed, but most women are able to get the essential vitamins their body’s need from smart food choices. Minerals and vitamins specific to women’s health
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