Your body needs vitamins and minerals to function properly and to stay healthy.
Actually female organism is especially sensible to even slight deficiency of these essential chemicals.
It's possible to meet body's needs for most vitamins and minerals, staying on balanced diet.
However strong vegetarians, people with certain diseases, allergy and food intolerance may find it difficult to get enough of microelements from the food.
In this situation your doctor can recommend you taking special supplements and multivitamins. It's really important to take appropriate amount of vitamins and minerals, depending on your age, sex and state of health.
It was found that nearly 30% of women experience lack of one or more vitamins and minerals. And risk of this deficiency increases with passing years.
All micronutrients play important role in normal functioning of your body. Nevertheless studies show that women are more likely to have inadequate amount of certain elements. This commonly occurs because of pregnancy, heavy menstrual bleeding, aging etc.
Here are key substances, your body needs:
#1. Folic acid – folate refers to the vitamin B group. It is essential for new cell generation, including red blood cells. Together with vitamins B6 and B12, it can decrease risks of heart disorders, regulating levels of the chemical homocysteine. It's extremely important for women, who plan to conceive and who are already pregnant, to take enough of folic acid, because it can prevent birth defects and premature delivery. Recommended dose of this element for women is 400 mcg a day. You can find folate in fortified cereals, spinach, asparagus, legumes, orange and tomato juice.
#2. Calcium – nearly 99% of all calcium in your body is accumulated inside the bones, enhancing their density. Moreover, this element supports muscle contractions and conduction of nerve impulses. Several studies found that hormonal changes, related to menopause, can reduce calcium levels and make your bones more brittle. That's why experts advise to increase consumption of calcium from 1000 mg to 1200 mg for women after the age 50. Eat more dairy products (cheese, milk and yogurt), salmon, broccoli and tofu to keep your bone dense.
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#3. Vitamin D – even if your menu contains enough calcium-rich products, it won't be absorbed as needed, if you have vitamin D deficiency. Your skin can synthesize optimal amount (600-800 IU) of this vitamin, when you're exposed to sunlight. You can also improve vitamin D levels, eating fortified grains and fatty fish, or taking special supplements.
#4. Magnesium – having low levels of magnesium may result in high blood pressure, heart disease and osteoporosis. According to the Recommended Dietary Allowance, every woman should take not less than 320 mg of magnesium a day. Spinach, broccoli, seeds, milk and legumes can help you avoid magnesium deficiency and its consequences.
#5. Vitamin A – this fat-soluble vitamin make a great influence on your vision, bone health, immune response and tissue growth. Add more eggs, butter, carrots, fish, mango, squash and cheddar cheese to get 700 mcg (2333 IU) of vitamin A and beta carotene a day.
#6. Iron – this mineral represents a part of hemoglobin, which provides oxygen supply to all cells in your body. In addition to this, iron plays a role in creation of amino acids, collagen and hormones. Take at least 18 mg of iron, if you're under the age of 50. Women after their 51 can decrease daily iron intake to 8 mg. The most rich sources of iron are red meat, eggs, poultry, grains and green vegetables.
The BetterMe Team wants you and those close to you to live a healthy, happy life! Your health is a valuable thing; look after your body and your mind so that you can live your life to the fullest – Remember you only get one!
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