Women, whether they are working or a housewife, face several responsibilities from daybreak till sunset. Also, it may be noted that the body structure of a woman is different from a man. Hence, women have a special need for certain minerals and vitamins for healthy functioning for their bodies.
WHAT ARE VITAMINS?
Vitamins are the organic compounds essential for the normal functioning of a body. Conversely, food is the natural source of these essential nutrients to the body. Hence, including healthy and nutritious food in the diet is necessary to supply vitamins and minerals to the body.
IRON: IMPORTANCE & DIETARY SOURCES
Iron is certainly quite an essential mineral for the production of red blood cells. In fact, the nutrient increases haemoglobin – an RBC protein, which carries oxygen to different organs in the body.
Why do women need more iron?
Women are most prone to lack of iron in the blood i.e. anaemia after a young age. In fact, different phases of life in women trigger hormonal changes. As a result, the stages like adolescence, pregnancy, lactation and, menopause lead to more loss of blood. Moreover, chronic blood loss also happens due to monthly menstrual cycles, and oral contraceptive pills.
How much Iron do women need daily?
The basic requirement of iron per day for a woman between 19-50 years of age is 18 mg per day. An elderly woman needs 8 mg of iron per day. On the other hand, the requirements for iron in sportswomen are higher than others.
Vitamin C role in Iron Absorption
For the most part, it is no secret that iron in the diet sources is essential to fulfilling the requirement of vital nutrients in women. Likewise, eating vitamin C rich foods like citrus fruits and juice increase the absorption of iron in the body.
Top Sources of Iron for Women
- Chicken Liver(85 grams) 10.8 mg
- Beet (1/2 Cup) 1.2 mg
- Spinach (1/2 Cup) cooked 3.0 mg
- Mushrooms (1/2 Cup) 1.4 mg
- Peas (1/2 Cup) 1.2 mg
- Potato (baked with skin) 1.9 mg
- Sweet Potato (baked with skin) 1.1 mg
- Tomato Sauce (1/2 Cup) 1.3 mg
- Almonds or Pistachios (1 Cup) 5.2 mg
- Cashew/ Pine nuts (85 grams) 4.8 mg
- Walnuts (85 grams) 3.0 mg
- Black Beans (1/2 Cup) 1.6 mg
- Kidney Beans (1/2 Cup) 2.6 mg
- Soybeans (1/2 Cup) 4.4 mg
- Tofu (1/2 Cup) 3.4 mg
- Soy Milk (1 cup) 1.3 mg
- Lentils (1/2 Cup) 3.5 mg
- Pumpkin Seeds (85 grams) 12.6
- Corn flakes Cereal (1/2 Cup) 4.0 mg
- Oatmeal iron-fortified (1/2 Cup) 5.0 mg
- Biscuits (4 inch diameter) 2.9 mg
CALCIUM: IMPORTANCE & DIETARY SOURCES
Calcium is, certainly, an essential mineral element for healthy bones and muscles. The nutrient, especially, strengthens bones and protects us from bone diseases. Hence, a proper quantity of calcium in the daily diet is vital to prevent the weakening of bones and tissues.
Why do women need Calcium?
Calcium need in women is affected by the age and stage of life. For instance, women need more calcium during pregnancy because they are not ingesting enough from their diets. Likewise, in the menopause phase, the estrogen level, responsible for preventing osteoporosis drops in women. Low calcium levels in young women also cause menstrual periods to stop (or never start).
How much Calcium do women need daily?
A healthy woman up to 50 years in age needs a minimum daily calcium requirement of 1,000 milligrams (mg). With advancing age, the bones in the body begin to degenerate. Hence, the daily calcium requirement in elderly women is increased to 1200 mg.
Vitamin D for Calcium absorption
Vitamin D and Calcium working are also interlinked. So, Calcium makes and repair bones in the body. Likewise, Vitamin D helps to absorb the calcium ingested via diet.
For calcium, add milk, curd, cottage cheese, cauliflower, broccoli, fruits, pulses, lemon, peanuts and water chest to your diet. By taking vitamins and calcium altogether, one can prevent diseases such as cancer, diabetes and high blood pressure.
Top Sources of Calcium for Women
- Skim Milk (1 Cup) 302 mg
- Yoghurt (85 Grams) 150 mg
- Sardines (85 Grams) 325 mg
- Orange Juice (1 Cup) 300 mg
- Soymilk fortified (1 Cup) 200 mg
- Low-fat chocolate milk (1 Cup) 288 mg
- Milk Pancakes (2 units) 164 mg
- Cottage Cheese (100 Grams) 83 mg
FOLIC ACID: IMPORTANCE & DIETARY SOURCES
Folic acid is an essential dietary requirement for a woman’s health. In short, it is a kind of B Vitamin (Vitamin B9) that helps the body to gain energy from food. Folic acid or folate benefits in the production of red blood cells, healthy skin, brain cells, and other body muscles and tissues.
Why do women need folic acid?
Folic acid is a very important nutrient for women’s health if they are planning to conceive or are pregnant. The nutrient, particularly, reduces the risk of having a child with brain and spine defects. Moreover, the deficiency of this B vitamin is also known to cause anaemia – deficiency of iron in the blood.
How much folic acid do women need daily?
It is necessary to consume 0.4 mg of folic acid daily for a normal woman. The requirement is 0.6 mg in a pregnant woman. Similarly, breastfeeding women need 0.5 mg of Folic Acid per day. An adequate amount of folic acid keeps the baby away from diseases during pregnancy and congenital defects after the delivery
Top Sources of folic acid for Women
- Spinach (1 cup) 263 mcg
- Broccoli (1 cup) 104 mcg
- Lettuce (1 cup) 73 mcg
- Spinach boiled (1 cup) 262 mcg
- Cowpeas boiled (1 cup) 210 mcg
- Rice (1 cup) 180 mcg
- White Bread (4 slices) 200 mcg
- Orange Juice (3/4 Cup) 35 mcg
- Banana (1 medium size) 24 mcg
- Egg boiled (1 Unit) 22 mcg
VITAMIN C: IMPORTANCE & DIETARY SOURCES
Vitamin C mostly found in citrus fruits strengthens the immune system. The nutrient is also responsible for bruise healing and supports the repair of cartilage, bones, and teeth. Some researches also reveal that vitamin C rich citrus fruits can lower uric acid quickly, reduce gout attacks and decrease the pain.
Why do women need Vitamin C?
Several studies have, in fact, shown that women are more prone to cardiovascular diseases. Vitamin C, in particular, greatly reduces the risk of coronary artery disease, the leading cause of heart attack in women. Also, it is necessary for the well-being of the fetus during pregnancy.
A sufficient amount of Vitamin C, furthermore, in the diet is necessary to look younger for a longer period of life. For example, Vitamin C produces collagen- a protein, which nourishes dry skin, hair and, prevents wrinkles.
How much Vitamin C women need daily?
A healthy woman, specifically, needs 90 mg of daily Vitamin C intake. Similarly, the requirement for a pregnant woman can be up to 1000 mg. An excess amount is not even harmful since Vitamin C is water-soluble and is excreted through urine when in excess. However, taking Vitamin C beyond 2000 mg is not recommended.
Top Sources of folic acid for Women
- Guava, raw (1 Cup) 377 mg
- Gooseberry (100 Grams) 800 mg
- Tomato Juice (1 Cup) 190 mg
- Orange Juice (1 Cup) 124 mg
- Strawberries (1 Cup) 97.6 mg
- Papaya ( 1 Small) 95.6 mg
- Broccoli (1 Cup) 81.2 mg
- Pineapple (1 Cup) 78.9 mg
- Lemon (1 unit) 44.5 mg
- Mango (1 cup) 60.1 mg
- Potato (1 unit) 72.7 mg
VITAMIN D: IMPORTANCE & DIETARY SOURCE
Vitamin D is an essential element for women’s health. It strengthens your bones and keeps weight control. Vitamin D is essential for blood circulation between bones, muscles, immune system, brain and rest of the body.
Why do women need Vitamin D?
Women suffer a greater risk of bone weakening and fracture conditions called Osteoporosis due to calcium deficiency.
Also, Vitamin D has a very important role in the absorption of calcium in the body. Studies also highlight the positive role of this nutrient in the prevention and treatment of cancer.
Furthermore, some autoimmune diseases like arthritis have shown better results with Vitamin D treatment in women. Additionally, new researches reveal that vitamin D decreases high blood pressure lowering the risk of heart attacks.
How much Vitamin D do women need daily?
The daily amount of vitamin D, mostly, depends on the age of an individual. On average, a healthy woman needs 20 mcg of vitamin as a daily requirement. In fact, the Endocrine Society recommends 38-50 mcg for pregnant and breastfeeding women.
Top Sources of Vitamin D for Women
The best and cheapest source of vitamin D is the sun’s rays. Taking sunbath for 15 minutes daily fulfils the deficiency of Vitamin D in the body by 35%.
Besides, supplements for vitamin D are found in vitamin D salmon, egg, milk, mushrooms, curds.
IODINE:IMPORTANCE& DIETARY SOURCE
Iodine helps in the formation of thyroid hormones in the human body. Hormones are, in fact, chemical substances secreted by endocrine glands of the body. Consequently, the thyroid takes iodine from the consumed food and makes thyroxine (T4) and triiodothyronine (T3) hormones. These hormones help in the proper functioning of the brain, heart, liver, muscles, and other body parts.
As Thyroid controls our body’s metabolism, iodine is an essential element for the body.
Why do women need Iodine?
Iodine deficiency leads to goitre disease in the body. The need for iodine is more crucial in keeping the fetus healthy during pregnancy. Moreover, it aids in the proper development of the baby in the womb.
How much Iodine women need daily?
The normal requirement for Iodine in a healthy woman is 50 mcg per day. However, the need for Iodine is 220 mcg in pregnant women. Likewise, lactating women need 290 mcg of iodine per day.
Top Sources of Iodine for Women
- Iodized salt (100 Grams) 61,990 mcg
- Cod liver oil (100 Grams) 838 mcg
- Sea salt (100 Grams) 94 mcg
- Fish (100 Grams) 36-311 mcg
- Egg (1 large) 24 mcg
- Yoghurt ( 1 Cup) 75 mcg
- Milk (1 Cup) 56 mcg
- Cottage Cheese (1 Cup) 65 mcg
MAGNESIUM:IMPORTANCE& DIETARY SOURCE
Did you know? More than 300 metabolic reactions in the body require an adequate amount of Magnesium. Specifically, the mineral is necessary for the functioning of a normal heartbeat, glucose level, nervous system and healthy immune system. Inadequate diet coupled with poor absorption and underlying illness causes magnesium deficiency in the body.
Why do women need Magnesium?
In short, Magnesium is beneficial in menstrual cramps and pre-syndrome treatment. Consequently, it prevents period cramps in women by relaxing the smooth muscle of the uterus and reducing the prostaglandins. The vital nutrient, additionally, also prevents premenstrual syndrome symptoms like migraines. Magnesium, moreover, regulates estrogenhormone which is crucial for the development and maintenance of the female reproductive system and secondary sex characteristics.
How much Magnesium do women need daily?
A healthy woman (19 years and older), in particular, requires 320 mg of Maganese daily. Likewise, the pregnant women below 50 years in age need 350 mg of Magnesium. The normal requirement of magnesium in breastfeeding women, whereas, is 390 mg.
Top Sources of Magnesium in Women
- Roasted almonds (85 Grams) 240 mg
- Boiled Spinach (1 Cup) 156 mg
- Roasted Cashews (85 Grams) 222 mg
- Dark Chocolate (85 Grams) 150 mg
- Potato with skin (100 Grams) 43 mg
- Brown Rice (1 Cup) 168 mg
- Kidney Beans (1 Cup) 70 mg
