Every human body needs an adequate number of vitamins, minerals, and nutrients for proper functioning. Women and men have different levels of nutrient requirements. So it is always advisable to eat healthy food to get enough nutrients. Whenever we talk about getting minerals and vitamins, food is the first and foremost essential option.
Many women are conscious about their health and skin issues, ensuring they maintain their healthy lifestyle and eating patterns. Now, what is a healthy eating style for getting all the dietary nutrients?
Healthy eating means one has a variety of vegetables, whole grains, fruits, a low-fat or fat-free diet, dairy, and protein foods.
Now when do women need dietary supplements?
There are some common conditions and periods in women’s life when they need dietary supplements. For example, it is essential to take nutritional supplements during pregnancy, lactation period, or parental stages. It is a fact that during these stages, women’s bodies need more minerals and vitamins for their average growth.
Moreover, dietary supplements are only recommended to women if their food consumption is not enough to fulfill all the requirements, or maybe when they train hard and use different supplements in a pre-workout for women compensate a lack of natural food. Ensure that you take the doctor’s guidance before choosing any dietary supplement.
Here are some minerals and vitamins that women need in their dietary supplements.
Calcium is the essential mineral that helps to keep the bones strong and reduces the risk of osteoporosis. Unfortunately, women have a high ratio of osteoporosis. So you need to get enough calcium food, free fat, low fat, cheese, yogurt, and some fortified sources. Moreover, it would help if you took the advice of health care providers for taking synthetic calcium supplements.
Vitamin B12 is an animal product from lean meats, poultry, eggs, and low-fat dairy foods. So vegetarians and vegans avoid these foods so they can take them from the fortified foods. Moreover, if you want to take vitamin B12 supplements, it is not advisable by the experts. So prefer to fulfill the vitamin B12 deficiency with diet or fortified foods instead of taking supplements.
Vitamin D is an essential vitamin in many women’s deficiencies. It is a sunshine vitamin that the body can produce by sitting in direct sunlight. Moreover, you can get it from fortified foods, fatty fish, eggs, and mushrooms. Women need to fulfill vitamin D for maintaining their bone health.
Many women get the daily recommended amount of magnesium even if it is present in various foods and sources. You can get it from beans, nuts, grains, and leafy green vegetables. If you are deficient in magnesium, you can take it from dietary supplements and deal with specific health issues.
Folate and Folic Acid
Folate and folic acid supplements are essential for women to balance blood or red blood cells. In addition, it helps to reduce the chances of congenital disabilities. Women can get it from various food sources like leafy green vegetables, oranges and seafood, and many more. Ensure that you have a reliable diet or eating style for getting enough folate or folic acid. Otherwise, you will have to take dietary supplements according to health care personnel advice.