Women’s Nutrition: 4 Vitamins and Minerals You May Lack
Women’s Vitamins and minerals are crucial in maintaining your health. As women, your nutritional needs change during different periods of your life. Biological occurrences such as menstruation, pregnancy, and menopause might affect your nutritional needs. Even with a balanced diet, it’s still possible for women of all ages to experience some form of nutrient deficiency.
The Difference Between Vitamins and Minerals
Women’s Vitamins are organic substances made by living things like plants and animals. These vitamins help your body function the way it should. Some work to help your body resist infections while some help keep your nerves in good condition.
Meanwhile, minerals are inorganic substances found in soil and rock. All of the 13 vitamins—A, C, D, E, K, and 8 B vitamins—are needed by the human body. While only some minerals like calcium, iodine, iron, and magnesium are needed by the body for proper nutritional function.
The Dangers of Nutrient Deficiency
You might be surprised to find that there are a wide number of symptoms attributed to nutrient deficiency. Have you been feeling sick or fatigued lately? This might have something to do with your diet—and the nutrients that you’re not getting enough of. According to the Rush University Medical Center, watch out for these signs:
• Severe hair loss
• A burning sensation in your feet or tongue
• Wounds that heal slowly
• Bone pain
• Irregular heartbeat
• Deterioration in your night vision
The Common Nutrient Deficiencies in Women
Each vitamin and mineral has a different set of functions and benefits that help your body function well. However, there are some vitamins and minerals that women may need more than men do. Below are some of the most common nutrient deficiencies in women and how you can address them:
Iron is important because it helps build the blood cells needed to carry oxygen in your body. They are also necessary for creating some of the hormones and connective tissue in your body. Women who experience menstruation or who are pregnant need iron the most. However, many women don’t get enough iron from their diet alone. This common nutrient deficiency can lead to iron deficiency anemia, and symptoms include fatigue, dizziness, a weakened immune system, and impaired brain function.
Women between 19 to 50 years old need about 18 mg of iron a day. To address this need, you can include good dietary iron sources. Such as adding red meat, poultry, fish, green leafy vegetables, and iron fortified cereals in your diet. You can also take iron supplements.
Iodine is a mineral necessary for thyroid function and for the production of its hormones. Iron deficiency may lead to having an enlarged thyroid gland. A person with iodine deficiency may also experience an increased heart rate and weight gain. To get the necessary iodine levels needed by your body, you can consume iodine-rich foods. Seaweed, fish, dairy, and eggs ae good sources of iodine.
Women need more vitamin D. It plays a crucial role in calcium absorption and reducing the inflammation of cells. It is thought that Calcium can be used as a chronic bv treatment. Women who are pregnant and elderly need vitamin D to maintain their bone health. Symptoms of vitamin D deficiency may include bone pain and muscle weakness.
To get the required 600 IU of vitamin D a day, women up to 70 years old should increase sun exposure. You can also get vitamin D from cod liver oil, fatty fish like salmon and mackerel, and egg yolks.
Vitamin B12 aids in the production of red blood cells. It is also necessary for your neurons to be able to work properly. Women who are pregnant need vitamin B12 to help with the development of their unborn baby. As the body ages, its ability to absorb nutrients decreases. Meaning women who are 50 years old or older will also need of vitamin B12 from supplements or fortified food.
To address this deficiency, you can add supplements to your diet. You can also introduce more vitamin B12-rich foods such as blue cheese, nutritional yeast, and low-fat or fat-free milk.
Working For the Best Health
Making better, well-informed decisions begins with understanding what you can find in the foods that you eat. By making changes to your diet, you can address the nutrient deficiencies that you might be having. If you think you’re still not getting enough nutrients daily, it’s best to consult with your health care provider first before taking any supplements, as these can also affect medication.
Make sure to get enough nutrients through the right diet choices and supplements, and you’ll find out how much of a difference it provides towards achieving the best version of yourself.