Essential Vitamins for Women's Health: What You Need to Know
Vitamins are crucial for our well-being and should be consumed daily. However, there are four that women should prioritize.
(photo: shutterstock)What are the four essential vitamins every woman should consider for maintaining good health throughout her life?
1. Folic Acid
Folic acid, a type of B vitamin (B9), is vital for creating blood cells in bone marrow and supporting the proper function of nerve cells in the central nervous system.
It also plays a significant role in the healthy development of the fetus during pregnancy.
What foods are rich in folic acid?
Beets, avocado, whole grains (brown rice, whole-grain bread), nuts and seeds (sunflower seeds, almonds), legumes (black beans, lentils, chickpeas), and citrus fruits (oranges, lemons, grapefruits).
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2. Iron
Iron is a mineral necessary for various functions in our bodies, including oxygen transport, metabolism, and growth and development processes.
It's crucial for women, particularly during childbearing years, to ensure adequate iron intake (consult your doctor).
What foods are rich in iron?
Dark leafy greens (spinach, kale), legumes (beans, lentils, chickpeas), nuts and seeds (pumpkin seeds, sunflower seeds), whole grains (quinoa, barley, brown rice), meat (beef), dried fruits (raisins, prunes), poultry (chicken, turkey), and tofu.
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3. Vitamin D
VitaminD promotes calcium absorption in the digestive system and helps maintain strong bones by encouraging bone building and reducing bone breakdown. Therefore, it is important for women to have sufficient vitamin D to lower their risk of osteoporosis.
Where can we get vitamin D?
Sun exposure, fortified dairy products, and fatty fish.
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4. Calcium
Calcium is essential for maintaining bones and teeth, lending them stability and strength. A calcium deficiency can occur without enough consumption of calcium-rich or vitamin D-rich foods.
Women at higher risk for osteoporosis should consume calcium
What foods are rich in calcium?
Legumes, fortified grains, nuts and seeds (almonds, sesame), dairy products (milk, yogurt, cheese), green leafy vegetables (spinach, kale, bok choy), fish with bones (sardines, salmon), legumes (chickpeas, white beans), enriched foods (orange juice, tofu, certain breads).
Note: This information is provided only for the readers' attention and does not constitute medical advice or a substitute for consulting a doctor.
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