Vitamins and minerals for women: what you need to know

Vitamins and minerals for women: what you need to know

Chapter 1: Understanding the Fundamentals of Nutrition and Women’s Health

Women’s health is a complex and dynamic system, which is affected by numerous factors, from genetics to the way of life. The optimal nutrition, including a sufficient amount of vitamins and minerals, plays a key role in maintaining this health throughout the woman’s life, from reproductive age to menopause and further.

1.1. The role of vitamins and minerals in the body

Vitamins and minerals are micronutrients necessary for the normal functioning of the body. Unlike macronutrients (proteins, fats and carbohydrates) that provide energy, micronutrients are involved in the regulation of metabolic processes, maintaining immunity, forming bones and tissues, as well as in many other vital functions.

Vitamins are organic compounds that are divided into two main groups:

• Fat -soluble vitamins: A, D, E, and K. They dissolve in fats and accumulate in the body.
• Water -soluble vitamins: B vitamins B (B1, B2, B3, B5, B6, B7, B12) and Vitamin C. They dissolve in water and do not accumulate in the body in significant quantities, therefore they require regular intake with food.

Minerals are inorganic substances that are also necessary for various functions of the body. They are divided into macro elements (calcium, phosphorus, magnesium, potassium, sodium, chlorine and sulfur) that are necessary in large quantities, and trace elements (iron, zinc, copper, manganese, iodine, selenium, chrome, molybdenum and fluorine), which are required in smaller quantities.

1.2. Features of the female body and the need for nutrients

The female body has a number of specific features that affect the needs for nutrients. For example, the menstrual cycle, pregnancy, breastfeeding and menopause have a significant effect on hormonal background and metabolic processes, which, in turn, affects the need for certain vitamins and minerals.

• Reproductive age: During this period, women need sufficient iron to compensate for blood loss during menstruation. Folic acid (vitamin B9) is especially important for women planning pregnancy, as it helps to prevent defects in the nervous tube in the fetus.
• Pregnancy: During pregnancy, the need for most vitamins and minerals increases. For example, more iron is needed to maintain the volume of the mother’s blood and the development of the fetus, calcium for the formation of the bones of the fetus, as well as iodine for the normal development of the brain of the fetus.
• Breastfeeding: During breastfeeding, the need for nutrients remains high, since the mother should provide nutrients not only of herself, but also of the child.
• Menopause: During the period of menopause, an estrogen level is reduced, which can lead to an increase in the risk of osteoporosis and cardiovascular diseases. Therefore, during this period it is especially important to ensure the sufficient intake of calcium, vitamin D and other nutrients necessary to maintain the health of bones and heart.

1.3. Factors affecting the absorption of vitamins and minerals

The assimilation of vitamins and minerals from food depends on many factors, including:

• Food: Some products contain substances that may prevent the assimilation of certain vitamins and minerals. For example, phitates contained in grain and legumes can reduce the absorption of iron and zinc.
• The condition of the gastrointestinal tract: Diseases of the gastrointestinal tract, such as celiac disease, Crohn’s disease and ulcerative colitis, can disrupt the absorption of nutrients.
• Age: With age, the body’s ability to absorb certain vitamins and minerals can decrease.
• Taking drugs: Some drugs may affect the absorption of vitamins and minerals.
• Interaction of vitamins and minerals: Some vitamins and minerals can interact with each other, increasing or weakening assimilation. For example, vitamin C improves iron absorption.

Chapter 2: Key Vitamins and Minerals for Women’s Health

2.1. Iron

Iron is an indispensable mineral that plays an important role in the transportation of oxygen throughout the body. It is part of hemoglobin, protein contained in red blood cells, which transfers oxygen from the lungs to the tissue. Iron is also necessary for the work of muscles and brain.

• Role in female health: Women of childbearing age need more iron than men, due to monthly blood loss during menstruation. Iron deficiency can lead to iron deficiency anemia, which is characterized by fatigue, weakness, dizziness, headaches and pallor of the skin. During pregnancy, the need for gland increases significantly, since it is necessary to maintain the volume of blood of the mother and provide iron for the developing fruit.
• Recommended daily dose: The recommended daily dose of iron for women of childbearing age is 18 mg. During pregnancy, this dose increases to 27 mg.
• Iron sources: Iron is found in various foods, including:
  • Hem iron: Contained in animal products, such as red meat, poultry and fish. Hemic iron is better absorbed than non -meter iron.
  • Neghemian iron: Contained in plant products, such as spinach, legumes, tofu and enriched cereals. The assimilation of a non -meter iron can be improved by using it along with products rich in vitamin C.
• Symptoms of iron deficiency: Fatigue, weakness, dizziness, headaches, pallor of the skin, fragility of nails, hair loss, shortness of breath, rapid heartbeat.
• Cautions: An excess of iron can be dangerous. Excessive iron consumption can lead to poisoning, especially in children. Before taking iron additives, you need to consult a doctor.

2.2. Calcium

Calcium is the most important mineral necessary for the health of bones and teeth. He also plays a role in the work of muscles, nerves and heart.

• Role in female health: Women are more at risk of developing osteoporosis than men, especially after menopause, when the level of estrogen decreases. Calcium plays a key role in the prevention of osteoporosis, strengthening the bones and reducing the risk of fractures. It is also necessary to maintain the health of teeth and gums.
• Recommended daily dose: The recommended daily dose of calcium for women aged 19-50 is 1000 mg. For women over 50, this dose increases to 1200 mg.
• Calcium sources: Calcium is contained in various foods, including:
  • Dairy products: Moloko, yogurt, cheese.
  • Green sheet vegetables: Cabbage, broccoli, spinach.
  • Enriched products: Some types of plant milk, tofu, orange juice and cereals are enriched with calcium.
  • Fish with bones: Sardins, canned salmon.
• Symptoms of calcium deficiency: Muscle cramps, numbness and tingling in the limbs, bone weakness, frequent fractures, problems with teeth.
• Cautions: Excessive calcium consumption can lead to constipation, the formation of stones in the kidneys and a violation of the assimilation of other minerals. Before taking calcium additives, you need to consult a doctor.

2.3. Vitamin D.

Vitamin D is a fat -soluble vitamin that plays an important role in the absorption of calcium and maintaining bone health. It also participates in the operation of the immune system and the regulation of cellular growth.

• Role in female health: Vitamin D is necessary to maintain bone health and prevent osteoporosis. He can also play a role in reducing the risk of developing certain types of cancer, cardiovascular diseases and autoimmune diseases.
• Recommended daily dose: The recommended daily dose of vitamin D for women aged 19-70 is 600 IU (international units). For women over 70 years old, this dose increases to 800 IU.
• Sources of vitamin D:
  • Sunlight: The body produces vitamin D under the influence of sunlight. However, the amount of vitamin D produced by the skin depends on many factors, including the season, time of day, geographical position, skin color and the use of sunscreen.
  • Food products: Bold fish (salmon, tuna, mackerel), egg yolks, enriched products (milk, cereals, orange juice).
  • Supplements: Vitamin D3 (cholecalciferol) is a more effective form of vitamin D than vitamin D2 (ergocalciferol).
• Symptoms of vitamin D: Fatigue, weakness, pain in bones and muscles, frequent fractures, depression, impairment of immunity.
• Cautions: Excessive consumption of vitamin D can lead to hypercalcemia (an increased level of calcium in the blood), which can cause nausea, vomiting, weakness and damage to the kidneys. Before taking vitamin D additives, you need to consult a doctor.

2.4. Folic acid (vitamin B9)

Folic acid is a water -soluble vitamin of group B, necessary for the growth and development of cells. It plays an important role in the formation of DNA and RNA, as well as in amino acid metabolism.

• Role in female health: Folic acid is especially important for women planning pregnancy, as it helps to prevent defects of the nervous tube in the fetus, such as Spina Bifida (cleft spine) and anencephaly (lack of brain). It is also necessary to maintain the health of the cardiovascular system and the prevention of certain types of cancer.
• Recommended daily dose: The recommended daily dose of folic acid for women is 400 mcg. For women planning pregnancy or pregnant women, this dose increases to 600 μg.
• Folic acid sources:
  • Dark green leafy vegetables: Spinach, broccoli, salad Roman.
  • Legumes: Lentils, beans, peas.
  • Citrus fruit: Orange, grapefruit.
  • Enriched products: Cereals, bread, flour.
• Symptoms of folic acid deficiency: Fatigue, weakness, irritability, headaches, ulcers in the mouth, diarrhea, anemia.
• Cautions: Excessive consumption of folic acid can mask vitamin B12 deficiency. Before taking the additives of folic acid, it is necessary to consult a doctor.

2.5. Vitamin B12

Vitamin B12 is a water -soluble B vitamin, necessary for the normal functioning of the nervous system and the formation of red blood cells.

• Role in female health: Vitamin B12 plays an important role in maintaining the health of the nervous system, the prevention of anemia and maintaining cognitive functions. It is also necessary for the health of bones.
• Recommended daily dose: The recommended daily dose of vitamin B12 for women is 2.4 μg.
• Sources of vitamin B12:
  • Animal products: Meat, poultry, fish, eggs, dairy products.
  • Enriched products: Some types of vegetable milk, cereals and yeast.
• Symptoms of vitamin B12 deficiency: Fatigue, weakness, numbness and tingling in the limbs, memory problems, depression, anemia.
• Cautions: Vitamin B12 deficiency can be especially common among vegetarians and vegans, since it is mainly found in animal products. Before taking the additives of vitamin B12, you need to consult a doctor.

2.6. Magnesium

Magnesium is a mineral that is involved in more than 300 enzymatic reactions in the body. It plays an important role in the work of muscles and nerves, maintaining bone health, regulating blood sugar and blood pressure.

• Role in female health: Magnesium can help reduce the symptoms of the premenstrual syndrome (PMS), such as bloating, irritability and pain of the chest. He also plays a role in the prevention of osteoporosis and maintaining health of the cardiovascular system.
• Recommended daily dose: The recommended daily dose of magnesium for women aged 19-30 is 310 mg. For women over 30, this dose increases to 320 mg.
• Sources of magnesium:
  • Green sheet vegetables: Spinach, cabbage.
  • Nuts and seeds: Almonds, cashews, pumpkin seeds.
  • Legumes: Black beans, Edamam.
  • Whole grains: Brown rice, oatmeal.
• Symptoms of magnesium deficiency: Muscle convulsions, fatigue, irritability, headaches, insomnia, constipation.
• Cautions: Excessive magnesium consumption can cause diarrhea. Before taking magnesium additives, you need to consult a doctor.

2.7. Vitamin C.

Vitamin C is a water -soluble vitamin, which is a powerful antioxidant. It helps to protect the cells from damage caused by free radicals. Vitamin C is also necessary for the synthesis of collagen, protein, which is important for the health of the skin, bones, cartilage and blood vessels.

• Role in female health: Vitamin C strengthens the immune system, helps to absorb iron and protects against damage caused by free radicals. It is also important for the health of the skin and healing of wounds.
• Recommended daily dose: The recommended daily dose of vitamin C for women is 75 mg.
• Sources of vitamin C:
  • Citrus fruit: Orange, grapefruit, lemons.
  • Berries: Strawberries, blueberries, raspberries.
  • Vegetables: Pepper, broccoli, tomatoes.
• Symptoms of vitamin C deficiency: Fatigue, weakness, bleeding gums, slow healing of wounds, frequent infections.
• Cautions: Excessive consumption of vitamin C can cause diarrhea and other gastrointestinal disorders.

2.8. Vitamin E

Vitamin E is a fat -soluble vitamin that is an antioxidant. It helps to protect the cells from damage caused by free radicals. Vitamin E is also important for the health of the skin, eye and immune system.

• Role in female health: Vitamin E helps to protect the skin from damage caused by the sun, and can help reduce PMS symptoms.
• Recommended daily dose: The recommended daily dose of vitamin E for women is 15 mg.
• Sources of vitamin E:
  • Nuts and seeds: Almonds, sunflower seeds.
  • Vegetable oils: Sunflower oil, safflower oil.
  • Green sheet vegetables: Spinach, broccoli.
• Symptoms of vitamin E deficiency: It is rare, but can include muscle weakness, vision problems and impairment of immunity.
• Cautions: Excessive consumption of vitamin E can increase the risk of bleeding.

2.9. Iodine

Iodine is a mineral necessary for the normal function of the thyroid gland, which regulates metabolism.

• Role in female health: Iodine is especially important during pregnancy and breastfeeding, since it is necessary for the normal development of the brain of the fetus and baby.
• Recommended daily dose: The recommended daily dose of iodine for women is 150 mcg. During pregnancy, this dose increases to 220 μg, and during breastfeeding – up to 290 mcg.
• Sources of iodine:
  • Iodized salt: The most reliable source of iodine.
  • Seafood: Seaweed, fish.
  • Dairy products: Milk, yogurt.
• Symptoms of iodine deficiency: An increase in the thyroid gland (goiter), fatigue, weight gain, constipation, problems with concentration.
• Cautions: Excessive iodine consumption can also be harmful.

2.10. Zinc

Zinc is a mineral that plays an important role in immune function, wound healing, DNA and RNA synthesis, as well as in reproductive health.

• Role in female health: Zinc maintains the immune system, helps healing wounds and can help reduce PMS symptoms.
• Recommended daily dose: The recommended daily zinc dose for women is 8 mg.
• Sources of zinc:
  • Meat: Beef, pork, lamb.
  • Seafood: Oysters, crabs.
  • Nuts and seeds: Pumpkin seeds, cashew.
  • Legumes: Beans, lentils.
• Symptoms of zinc deficiency: Deterioration of immunity, slow healing of wounds, loss of appetite, hair loss, diarrhea.
• Cautions: Excessive zinc consumption can disrupt copper assimilation.

Chapter 3: Nutrition for various stages of a woman’s life

3.1. Adolescence

Adolescence is a period of active growth and development, when the need for nutrients is especially high. During this period, it is important to ensure sufficient intake of calcium for the formation of strong bones, iron to maintain the menstrual cycle and B vitamins for normal energy metabolism.

• Calcium: Provide sufficient consumption of dairy products, green leafy vegetables and enriched products.
• Iron: Use products rich in hemic and non -hem -iron.
• B vitamins B: Include whole grains, legumes, meat and fish in the diet.

3.2. Reproductive age

In reproductive age, women should pay special attention to iron consumption to compensate for blood loss during menstruation and folic acid to prevent defects in the nervous tube in the fetus.

• Iron: Use products rich in iron, and combine them with products rich in vitamin C, to improve absorption.
• Folic acid: Take folic acid supplements if you plan a pregnancy. Use products rich in folic acid.
• Omega-3 fatty acids: These fatty acids are important for the health of the heart, brain and fetus during pregnancy.

3.3. Pregnancy and breastfeeding

During pregnancy and breastfeeding, the need for most vitamins and minerals increases. During this period, it is especially important to ensure sufficient flow of iron, calcium, vitamin D, folic acid and iodine.

• Prenatal vitamins: Take prenatal vitamins recommended by your doctor.
• Iron: Use products rich in iron, and take iron additives if recommended by a doctor.
• Calcium: Provide sufficient consumption of dairy products, green leafy vegetables and enriched products.
• Vitamin D: Take vitamin D additives if recommended by a doctor.
• Folic acid: Continue taking folic acid during pregnancy and breastfeeding.
• Iodine: Use iodized salt and seafood.

3.4. Menopause

During the period of menopause, the level of estrogen decreases, which can lead to an increase in the risk of osteoporosis and cardiovascular diseases. During this period, it is especially important to ensure the sufficient intake of calcium, vitamin D and other nutrients necessary to maintain the health of bones and heart.

• Calcium: Provide sufficient consumption of dairy products, green leafy vegetables and enriched products.
• Vitamin D: Take vitamin D additives if recommended by a doctor.
• Magnesium: Use products rich in magnesium to maintain the health of bones and muscles.
• Omega-3 fatty acids: These fatty acids are important for the health of the heart and brain.

3.5. Elderly age

In old age, the body’s ability to absorb certain vitamins and minerals can decrease. During this period, it is especially important to ensure sufficient intake of vitamin B12, vitamin D and calcium.

• Vitamin B12: Take vitamin B12 additives if there are signs of deficiency.
• Vitamin D: Take vitamin D additives if recommended by a doctor.
• Calcium: Provide sufficient consumption of dairy products, green leafy vegetables and enriched products.
• Protein: Provide sufficient protein consumption to maintain muscle mass.

Chapter 4: Tips for Healthy Power and Addings

4.1. Varied and balanced nutrition

The basis of a healthy diet is diversity and balance. All groups of products should be present in the diet: fruits, vegetables, cereals, proteins and fats.

• Fruits and vegetables: Use at least five portions of fruits and vegetables per day.
• Cereals: Choose whole grains instead of processed.
• Squirrels: Use low -fat protein sources such as fish, bird, legumes and tofu.
• Fat: Choose healthy fats such as olive oil, avocados and nuts.
• Limit consumption: Sugar, processed products and trans fats.

4.2. When should the supplements be taken?

Additives should be taken only if you do not get enough nutrients from food. Before you start taking any additives, consult a doctor to make sure that they are safe for you and will not interact with other medicines that you take.

• Nutrient deficiency: If you have a diagnosis of nutrient deficiency, the doctor may recommend that you take additives.
• Certain stages of life: During pregnancy, breastfeeding and in old age, the need for certain nutrients may increase, in which case additives may be required.
• Restrictive diets: If you adhere to a restrictive diet, for example, vegetarian or vegan, you may need to take additives to ensure sufficient intake of certain nutrients.

4.3. How to choose high -quality additives?

When choosing additives, pay attention to the following factors:

• Reputation manufacturer: Choose additives from famous and reliable manufacturers.
• Certification: Look for additives certified by independent organizations.
• Composition: Check the composition of the additive to make sure that it contains exactly what is indicated on the label.
• Reviews: Read the reviews of other buyers to find out about their experience of using the additives.

4.4. Interaction with drugs

Some vitamins and minerals can interact with medicines. Before you start taking any additives, consult your doctor to make sure that they will not interact with other medicines that you take.

4.5. Consultation with a doctor

Before making any significant changes to your diet or start taking additives, consult your doctor. The doctor can evaluate your individual needs and recommend to you the most suitable plan for nutrition and reception of additives.