“Vitamins for women are like blood for vampires” –anonymous (by me)
Every day our body runs tirelessly, to produce new skin, bone, and muscle.
The system that operates within all beings is much more complex and a lot less corrupted than the system we become a part of, as a society.
Despite that, we choose to give out more blood and sweat to our material success and worry less of how healthy we are from the inside!
Being able to extract necessary amount of blood and nutrients for the healthy functioning of all the essential organs, is a task our body is constantly performing, that we know nothing about! Every item that we consume in our daily lives either decomposes into waste or churns into blood, nutrients and minerals.
The daily complains of aches, weakness and dizziness are all a consequence of a weak diet and lack of nutrients in our body.
Many a times, doctors refer to nutrients as “micronutrients” because our body only needs a tiny amount of these to serve its crucial role.
Yet, many people fail to consume the needed amount and as a result, the body MAY react in the form of diseases;
Repercussions of lack of nutrient intake
- Scurvy: Old-time sailors learned that living for months without fresh fruits or vegetables—the main sources of vitamin C—causes bleeding gums and listlessness of scurvy.
- Blindness: In some developing countries, people still become blind from vitamin A deficiency.
- Rickets: A deficiency in vitamin D can cause rickets, a condition marked by soft, weak bones that can lead to skeletal deformities such as bowed legs. Partly to combat rickets, the U.S. has fortified milk with vitamin D since the 1930s. (source)
Benefits acquainted with nutrients
- Strong bones: A combination of calcium, vitamin D, vitamin K, magnesium, and phosphorus protects your bones against fractures.
- Prevents birth defects: Taking folic acid supplements early in pregnancy helps prevent brain and spinal birth defects in offspring.
- Healthy teeth: The mineral fluoride not only helps bone formation but also keeps dental cavities from building up. (Source)
With that being said, one common phenomenon that rests today is that women are proven to have more malnutrition than men. This, as research suggests, can be a consequence of the following reasons;
- The female menstrual cycle
- Men generally have a better diet than women
- Women are proven to have weaker bones than men
- Breast feeding and menopause
List of essential vitamins for women
Antioxidants: Before we discuss, the salient vitamins every woman, regardless of age, MUST take, let’s get some brief knowledge of, what science terms as “antioxidants”?
“Antioxidant is a catchall term for any compound that can counteract unstable molecules such as free radicals that damage DNA, cell membranes, and other parts of cells.
Your body cells naturally produce plenty of antioxidants to put on patrol. The foods you eat—and, perhaps, some of the supplements you take—are another source of antioxidants” (source)
1. Vitamin A
Grouped as an antioxidant, this vitamin boosts the immune system, improves vision, and also reduces the risk of heart diseases.
Moreover, the queen of all advantages, that women seek in every product they posses is also present in this very vitamin;
It slows skin aging!
All those expensive skin products and procedures, women go through, to have a younger looking skin, are either very dangerous or very obvious.
Get rid of expensive techniques! Add carrots and cantaloupes in your diet, and look young everyday!
Recommended daily dosage: 2,300 international units (IU)
2. Vitamin B
B vitamins help maintain metabolism, muscle tone, and a sharp mind, says Mary Ellen Camire, Ph.D., a nutrition professor at the University of Maine at Orono. Most important for young women is B9 (folic acid), which keeps red blood cells healthy and guards against cancer and birth defects.
If you’re that person who avoids pills and medications, you can enjoy benefits of vitamin B via grainy cereal, whole grains, asparagus, beans etc.
This will vary from woman to woman. Pregnant women are likely to have a different diet. Therefore, consult your doctor before slipping anything into your tummy.
Recommended daily dosage: 400 micrograms (mcg); 600 mcg if you’re pregnant
3. Vitamin C
Vital for the gum, tooth, bone, and body tissue formation. This vitamin, also known as the ascorbic acid, is very essential to the body for the process of healing wounds and producing red blood cells.
It also boosts the levels of your brain chemical called noradrenalin, which makes you feel more alert and amps up your concentration. (source)
An orange everyday is more than enough to keep your body full of vitamin C. However, there are other substitutes as well!
Such as: Broccoli, Grapefruit, Kiwi, Oranges, Peppers, Potatoes, Strawberries and Tomatoes.
Recommended daily dosage: 75 milligrams (mg)
4. Vitamin D
This “daylight vitamin” is known to reduce the chances of breast cancer by nearly 50%. And may offer protection, for both; ovarian cancer and diabetes in women.
Furthermore, Vit-D helps absorb calcium and works towards better muscle functioning.
Sitting under the sunlight is one of the best ways to not just tan yourself, but also obtain this vitamin.
Recommended daily dosage: 1,000 to 2,000 IU
Iron is a mineral that works with other substances to create haemoglobin, the compound that carries oxygen in the blood. Women and men metabolise iron from food at roughly the same rate. However, men need around 8 mg of iron in their daily diet and women need up to 18 mg (or 27 mg if pregnant). Women need more iron than men to make up for the amount of iron they lose in their menstrual period. Around 1 mg of iron is lost for every day of bleeding.
Iron deficiency is most commonly found in women. Insufficient iron can lead to anaemia. Common symptoms of anaemia include tiredness and breathlessness. Iron is especially important during pregnancy. (source)
- Red meat, chicken and fish
- Fortified cereals
- Legumes and nuts
- Green vegetables.
Recommended daily dosage: 18 mg
Although a developing baby needs a lot of calcium; physiological changes during pregnancy help to protect the mother’s bones so there is no need for extra dietary calcium during pregnancy. However, it is important to include at least two to three servings of dairy products or equivalent high-calcium foods every day.
Good sources of calcium include milk, Cheese, Yoghurt and fish with edible bones (for example, Salmon and Sardines) (source)
Recommended daily dosage: 1,000 mg
“Women start losing bone density in their twenties,” says Camire, “Calcium is your single best defence and you should start taking it now.”
Dear gorgeous women, health is our single most important asset. Not just because everyone loves and desires a long and healthy life, but also because we have been bestowed with the blessing to bare children.
Don’t wait till symptoms occur! Avail this list of vitamins for women of all ages and Work on yourself now, for a better future of you and your generations!