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7 Best Vitamins And Minerals Should Women Take On A Daily Basis

Here are a list of best Vitamins and Minerals should Women take on a daily basis. When you were a youngster, how many times did your mother advise you (or more appropriately yell) to “Take your vitamins!” and thrust some gummy tablets in your face? Isn’t it just me?

You know that vitamins aren’t actually good-for-you candy now that you’re older and wiser. Your body may require that additional supplement in order to remain healthy and strong. However, with so many brands for women on the market, choose which vitamins to include in your daily routine can be difficult.

So, What Supplements Should Women Take Daily?

All vitamins should be taken in the prescribed daily amount, although there are times when you should take an extra dose (for example, folic acid if you’re pregnant or attempting to conceive).

To take some of the uncertainty out of it, here’s a helpful list of the most important vitamins for women to take every day, as well as how much you should take based on your age and whether you’re pregnant or nursing.

These vitamins should ideally be obtained from the entire food sources described below. If that’s not an option, you can take supplements and multivitamins prescribed by a dietitian.

Still, if you’re worried about a deficiency, talk to your doctor about whether or not you should adjust your lifestyle. Nutritionists recommend the following vitamins and minerals for women:

7 Best Vitamins And Minerals Should Women Take On A Daily Basis

1-Iron

Iron is necessary for appropriate cell formation and transports oxygen throughout the body. It also aids in the generation of red blood cells, promotes immunological function, cognitive development, and temperature regulation.

Why You Need It?

  • Reduced red blood cell synthesis due to a lack of iron can lead to anemia.
  • A condition in which your red blood cell count is insufficient to transport oxygen to your cells.
  • This might result in exhaustion. shortness of breath, and a weakened immune system.

Where To Find It?

Lean red meat, chicken, turkey, fish, cereals, beans, and whole grains are all good sources of iron. To assist your body absorb the iron, eat these foods with foods that contain vitamin C, such as sweet potatoes or broccoli.

Recommended Daily Intake

The National Institutes of Health recommended that you get 18 milligrams of iron per day. If you’re pregnant, increase the dose to 27 mg, and reduce it to 9 mg if you’re nursing.

7 Best Vitamins And Minerals Should Women Take On A Daily Basis

2-Calcium

Calcium strengthens and maintains your bones and teeth, as well as assisting muscle function.

Why You Need It?

Because your body requires calcium for proper bone health, calcium is one of the best minerals for women. In their twenties, women begin to lose bone density.

Where To Find It?

Milk, cheese, and yoghurt are examples of dairy products. Broccoli and kale, as well as dark-green leafy veggies.

Recommended Daily Intake

The National Institutes of Health suggests consuming 1,000 mg each day.

3-Magnesium

Magnesium improves normal blood pressure, maintains normal muscle and nerve function, supports a healthy immune system, keeps bones strong, and helps manage blood sugar levels.

Why You Need It?

Magnesium is required for about 300 metabolic activities in the body, and a lack of it can result in chronic or severe vomiting, diarrheic, and headaches.

Where To Find It?

Okra, beans, nuts, seeds, and unprocessed whole grains are examples of green vegetables.

Recommended Daily Intake

According to the National Institutes of Health, if you’re 19-30 years old (350 if you’re pregnant, 310 if you’re breastfeeding), and 320 mg if you’re 31 or over (360 if you’re pregnant, 320 if you’re lactating), you should take 310 mg every day.

4-Vitamin A

Vitamin A is essential for the correct growth and operation of your eyes, skin, immune system, and several other body organs.

Why You Need It?

Vitamin A is on the list of top vitamins for women since it is essential for visual health.

Where To Find It?

Tomatoes, fruits, dairy products, liver, fish, and fortified cereals. Leafy green vegetables, orange and yellow vegetables (particularly sweet potatoes and carrots), tomatoes, fruits, dairy goods, liver, fish, and fortified cereals. Vitamin A can be found in multivitamins and as a standalone supplement.

Recommended Daily Intake

If you’re pregnant, you’ll need 770 mcg, and if you’re lactating, you’ll need 1,300 mcg. If you’re neither, most people can receive their Vitamin A from diet, so supplementing isn’t necessary.

5-Folate

Folate, a B vitamin, is required for normal brain function because it builds and maintains new cells.

Why You Need It?

Folate is essential for preventing anemia because it helps the body build new blood cells. Folate deficiency can cause major complications, such as an increased risk of cervical, colon, brain, and lung cancer. During pregnancy, folate is very crucial.

Where To Find It?

Avocados, beans, eggs, and peanuts are all good sources of vitamin A. Folate (folic acid), a synthetic version of folate, is present in supplements and is frequently added to enriched cereals, breads, pastas, and rice.

Recommended Daily Intake

The daily recommended dose is 400 micrograms, whereas pregnant women and nursing women require 600 micrograms and lactating women require 500 micrograms, respectively.

7 Best Vitamins And Minerals Should Women Take On A Daily Basis

6-Vitamin B

Vitamins like B6 and B12 aid in the conversion of food into energy. They also aid in the maintenance of healthy skin, hair, and eyes. They also help to maintain a healthy neurological system, metabolism, muscle tone, and a keen mind.

Why You Need It?

A lack of key B vitamins can result in a slew of unpleasant symptoms. Anemia, fatigue, lack of appetite, abdominal pain, depression, numbness and tingling in the arms and legs, muscular cramps, respiratory infections, hair loss, dermatitis, poor child development, and birth defects are all possible side effects.

Where To Find It?

Fish, poultry, meat, eggs, dairy products, leafy green vegetables, lentils, a variety of cereals, and various breads are all good sources of omega-3 fatty acids.

Recommended Daily Intake

According to the National Institutes of Health, if you’re 50 or younger, you should take 1.3 mg of B6, 1.5 mg if you’re 51 or older, 1.9 mg if you’re pregnant, and 2 mg if you’re nursing. You should get 2.4 mcg of B12, and 2.6 mcg if you’re pregnant. Get 2.8 mcg if you’re lactating.

7-Vitamin C

Normalizes growth and development, as well as the healing of bodily tissues, bones, and teeth. It acts as an antioxidant, preventing part of the harm that free radicals do.

Why You Need It?

Vitamin C is vital because of its healing and antioxidant properties. Dry and splitting hair, gingivitis (gum inflammation), rough, dry, scaly skin, easy bruising, nosebleeds, and a reduced ability to fight infection are all symptoms of vitamin deficiency.

Where To Find It?

Citrus fruits, red pepper, and broccoli are among the fruits and vegetables to avoid.

Recommended Daily Intake

According to the National Institutes of Health, women over the age of 19 require 75 mg of vitamin C every day. Pregnant women should take 85 mg, and breastfeeding mothers should take 120 mg.

Conclusion

While your diet should provide you with the vitamins and minerals, and nutrients you require, it is easy to fall short of what your body requires. The first step is to eat a balanced diet, but if you’re still lacking in vitamins and nutrients, see your doctor. They may advise you to take supplements or make dietary changes.

7 Best Vitamins And Minerals Should Women Take On A Daily Basis
Read Also: After The Age Of 40, Men Must Include These Things In The Diet, Know The Benefits: A Quick Review

People May Ask

Do Vitamins And Minerals Protect Your Body From Diseases?

Vitamins and minerals are referred to as micronutrients since they are only required in trace amounts by the human body. However, failing to obtain even those modest amounts almost insures sickness.

Are Women’s Vitamins Necessary?

A vitamin or mineral supplement is not necessary for the majority of women. By eating healthy meals, you should be able to acquire all of the nutrients you require, including vitamins and minerals.

Why Are Minerals Essential For Our Body?

Minerals are necessary for your body’s wellbeing. Minerals are used by your body for a variety of functions, including keeping your bones, muscles, heart, and brain in good functioning order. Minerals are also necessary for the production of enzymes and hormones.

What Is The Most Important Vitamin For Your Body?

Vitamin D is the most critical vitamin for your general health, and there’s a strong chance you’re deficient.

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