Women usually tend to neglect their health and dietary requirements in the hustle of taking care of their family and managing work. Women of all ages face multiple challenges in both their personal and professional lives, and it is an essential need for all of them to meet certain nutrient requirements.
Getting the required vitamins and minerals is also crucial because women are more prone to various health problems which occur due to deficiency. Women with lower calcium levels are prone to osteoporosis four times more than men. An iron deficiency in women is also quite common since women lose blood once a month.
Understanding the vitamin necessity and meeting these requirements is essential for a healthy life.
Here are some vitamins and minerals essential for women’s health:
Calcium is essential to develop strong bones and healthy teeth. To maintain blood flow, manage healthy muscles, and hormones, calcium plays a vital role. Almost 90% of adult bone mass is achieved by the age of 18; hence teens require a good amount of calcium to develop strong bones. Women in their menopausal years need to meet their calcium requirements as the estrogen levels drop and make them more prone to osteoporosis.
Therefore, calcium is vital for good bone health and one should add the following to their everyday diet – Yogurt, milk, cheese, broccoli, and kale.
A survey reported that 6 in 10 women in India have low hemoglobin levels, a symptom of anemia. Iron is an important mineral required by women, mainly because they lose blood at least once a month and are vulnerable to iron deficiency. To make up for that loss, the body needs iron. Hence it is crucial to add iron-rich foods like chicken, fish, turkey, and whole grains to your diet.
Women in their menstruating years need more iron than men of the same age. Pregnant women need more iron since the volume of blood increases; their body uses iron to make more blood and carry oxygen to the baby.
Biotin is a B complex vitamin (B7) that aids the body in breaking down carbohydrates, fats, and protein. Biotin is an essential vitamin for healthy hair, nails, and skin. Studies show that biotin helps regulate blood sugar levels in some individuals who have diabetes. It also improves hair health, strengthens fingernails and helps them grow faster, and improves skin hydration.
This vitamin is extremely important for pregnant women since studies show that a biotin deficiency might lead to health issues in developing babies. Cauliflower, sweet potatoes, eggs, and milk are some good options rich in biotin.
It is a vitamin that can be produced by our body when exposed to sunlight and is a fat-soluble vitamin. It plays an essential role in regulating different body functions like boosting immunity and promoting bone health. Its deficiency leads to the weakening of muscles and softening of bones.
Vitamin D deficiency is especially common in pregnant women. A survey reported that 84% of pregnant women in India suffer from a Vitamin D deficiency. This vitamin is essential for pregnant women as it helps develop the baby’s bones, kidneys, and heart. Salmon, tuna, fish liver oils, and egg yolk are some great sources of vitamin D.
Magnesium can help prevent heart disease and diabetes by maintaining healthy blood pressure and blood sugar levels. It helps maintain a healthy body, normal muscle function, and promotes a healthy immune system. Along with promoting a healthy heart, it also regulates the sleep cycle and manages stress. Its deficiency can lead to migraine, diarrhea, and vomiting. Okra, nuts, and seeds are rich in magnesium and must be added to your diet!