Women, Maintaining Your Vitamins Is More Essential Than You Think

Women should take essential vitamins and minerals to improve their overall well-being after consulting an expert. Eating foods rich in nutrients and minerals is crucial for maintaining good health. Vitamins and minerals are essential for overall wellness, especially for women who experience various physical, mental, and hormonal changes. Different stages of a woman's life require specific nutrient needs, such as teenagers needing different nutrients than breastfeeding or menopausal women.

Some women may need supplements, while others may already have enough nutrients in their bodies. Vitamins and minerals are essential nutrients that your body needs to work properly. These are also important for making enzymes and hormones. Regardless, it's important to ensure you get your daily intake of vitamins and minerals.

Key Vitamins And Minerals Women Should Consume Daily To Support Their Health

Vitamin C: This type of water-soluble vitamin contains antioxidants. These antioxidants are beneficial in fighting free radical damage, infections, and chronic diseases. Given the current high infection rates and the ongoing impact of COVID-19 on our health, it is crucial to eat foods that enhance immunity and prevent illnesses, which is precise what nutrients like vitamin C are designed for. Citrus fruits, strawberries, broccoli, red and green peppers, kiwifruit, and other similar foods are excellent sources of this essential nutrient.

Vitamin D: This is a type of nutrient that is soluble in fat and plays a role in enhancing the immune system, supporting bone health, and facilitating the growth of muscle cells. It acts as a hormone that is synthesized by the skin upon exposure to sunlight. In addition to sunlight, foods rich in vitamin D can serve as an important source of this vital nutrient. In specific situations, doctors and medical experts may recommend taking supplements. However, excessive supplementation can potentially result in vitamin D toxicity, leading to various health issues.

Folate: Green, leafy vegetables and certain fruits are sources of folate, a water-soluble B vitamin. It is essential for the production of healthy red blood cells and DNA, as well as for cell and tissue growth including skin and hair. Pregnant women especially need folate to prevent birth defects and abnormalities, so it is generally recommended for them to take folate supplements after consulting with a doctor.

Iron: This is crucial for the production of haemoglobin, a protein that transports oxygen from the lungs to the body's tissues, and myoglobin, a protein that delivers oxygen to muscles. A lack of iron can result in severe fatigue and weakness, as well as symptoms like shortness of breath, inflamed tongue or mouth, and conditions such as anaemia in more serious cases.

Magnesium: This is a vital macro mineral contributing to overall health by supporting heart function, managing stress, regulating sleep patterns, and boosting immunity. Those lacking magnesium may experience frequent headaches, nausea, muscle pain and cramps, loss of appetite, weakness, and fatigue. It is better to consult a dietitian and include all the necessary vitamins and minerals in the diet without further delay. 

Calcium: This allows you to maintain the health of your bones and teeth, as well as regulate blood vessels, nerves, and hormones. A calcium deficiency can lead to various health issues such as muscle weakness, cramps, and joint pain. In more severe cases and if left untreated for an extended period, it can result in decreased bone mineral density known as osteopenia.

Authored by Dt. Arti Singh, Consultant - Nutritionist & Dietitian, Motherhood Hospital, Kharghar, Mumbai