Introduction to the Importance of Vitamins for Women’s Health
One major health investment that women as young as age 40 can make is the dedication to take a multivitamin each day. Vitamins are essential to the body’s health. There are vitamins that are especially important for women. The need for vitamin supplements expands as the age of the woman does! Vitamins are not only found in pills and capsules, they are found in food – but unless you eat a meticulous diet each day, you will be vulnerable for vitamin deficiencies. When you buy a vitamin supplement, be sure to read the label and purchase vitamins that are specifically designed for women. Also buy your vitamins at a well-stocked drugstore. Good vitamins may be more expensive, but they are necessary.
Everyone is probably aware of the benefits of vitamins for maintaining good physical health, however, many of our vitamins are now known to help both physical and mental function. This is true for both women and men. There are many essential vitamins that we need to ingest every day to function properly. Without them, many of the systems within our bodies will slow or stop working altogether. Today’s lifestyle prevents many of us from taking in the proper amount of vitamins and we need to do what we can to compensate for that. If we do not get what we need, the results can be terrible. At the bare minimum, we need these essential vitamins every day. For older persons, they may need additional vitamins to ensure they are getting the nutrients they need.
Key Vitamins for Women Over Forty
The marked drop in a woman’s estrogen level after the age of 40 turns her attention to bone health. The effect of the female hormone on the skeleton has long been appreciated because women lose bone rapidly at the time of the menopause. Several nutritionists claim that the intake of calcium and vitamins throughout life is crucial, but it has also been shown to provide an osteoporosis benefit. Women now rely on taking a variety of vitamins and minerals regularly. Here are five major vitamins to incorporate into your everyday routine to help you feel and want to look your best as you begin to age.
1. The B complex: So necessary for healthy skin, nerves, and digestion. This contains not only the critical blend required for healthy skin, but also vital follicles. These skin-boosting vitamins also help to regulate excess oil production. The formulation can also help alleviate anxiety, which can lead to more visible pores. (Take one each day with breakfast.)
2. Calcium and Vitamin D: Vitamin D is vital for the body to absorb calcium. Calcium is most important at all ages. Take 500 mg of vitamin D, 5 mg of calcium with every meal. Yoga or some other workout that aids bone power and skin tension is advised to bulk up your powers inside and out.
3. Multi-Vitamin: A comprehensive mix of vitamins, including those that are not present in other vitamin formulas. It increases the quality of the skin significantly.
Vitamin D
With increasing age, the ability to produce vitamin D decreases, which is alarming because vitamin D plays an important role in maintaining bone health, heart health, proper muscle function, and immune system health. Getting enough of this vitamin can reduce the risk of heart disease, such as heart attacks and cardiovascular disease. Two functional markers, which are [25 (OH)D], are used to describe levels of bioavailability, and the normal range of these markers is 75-80 nmol/L. Women are advised to increase exposure to the sun or to use vitamin D supplements to meet the requirement. The recommended daily dose of vitamin D depends on the practice and desire of pregnant women, as well as the food consumed.
In order for the vitamins to be absorbed and used by the body, various dietary biotin must be present. This vitamin is important for the metabolism of fats and proteins. Many foods contain biotin, so achieving the desired norm by daily food intake is easy and possible, as the daily intake of protein or unsaturated fats will help you reach the desired level of biotin. Biotin is important in pregnancy because it helps to prevent congenital malformations.
Vitamin B12
Lack of intrinsic factor may prevent adequate absorption of vitamin B12 in women over the age of forty. This condition is more prevalent in individuals of northern European ancestry. Some symptoms of B12 deficiency, such as fatigue, headaches, depression, and mood swings, are commonly associated with menopause, aging, or excessive stress. B12 helps to protect against heart disease by controlling levels of homocysteine, and in combination with folic acid and B6, helps to protect against age-related macular degeneration. Vitamin B12 also supports normal cognitive function and plays a role in the formation of cellular DNA. The vitamin is involved in energy production and is required for proper food digestion, absorption, and metabolism. The recommended dosage for women over the age of forty is 2.4 micrograms a day. Although the vitamin is found naturally in most animal products and some fortified cereals, some women may still have difficulty absorbing it adequately and may need to take an under-the-tongue or nasal formulation.
Calcium
It’s essential for women after the age of forty to include vitamins and minerals in their diet that help protect against certain diseases. After forty, women begin to lose bone density, making themselves at greater risk of developing osteoporosis, a condition in which the bones become literally porous and weak, leading to increased risk of fracture. Bone loss particularly accelerates during the ten years following menopause when estrogen levels drop, which is why fifty percent of women over age 50 experience an osteoporosis-related fracture. Calcium is the most important nutrient for helping to preserve bone mass. To maintain proper health or to reduce the risk of osteoporosis, adult women should get 1,000 milligrams of calcium a day, and post-menopausal women should increase their daily intake to 1,500 milligrams.
If a woman of forty does not consume enough calcium, she is less likely to develop optimal peak bone mass. Based on the new government guidelines, women are encouraged to consume three or more servings of low-fat or fat-free dairy products, providing 300 milligrams of calcium per serving. Women who are unable to consume such foods need to rely on alternative sources to make sure they meet the calcium requirement. Other common food sources of calcium include canned salmon with bones and sardines, calcium fortified soy products, as well as nuts and seeds. Those who have problems calculating the sources of calcium in their meals should consider using vitamin and mineral supplements or following a well-balanced diet.
Vitamin E
Vitamin E, as well as the stabilization of its free radicals, is important for the human body. In women, it helps with the faults that occur in the menstrual cycle due to the sensitive structure of the gonad. Vitamin E is used in large quantities for this process. Foods with high vitamin E content are as follows: cottonseed oil, peanut, soy, lentil, red carrot, wheat non-fat powder, and mesopotamian seager oil. Nuts contain vitamin E in them. In particular, peanuts, almonds, nuts, sesame, and dried apricots have substantial amounts. Microorganisms use vitamin E for the regulation of hormone production. Vitamin E and K are the most important elements that control the bleeding tendency of the body. However, they are both rare. Vitamin E, also known as tocopherol, is often present in plants. In animals, vitamin E (tocopherol) influences hormones, metabolism, and reproduction. Vitamin E is important for the regular heartbeat and the flow of blood. In the lack of this vitamin, anemia caused by the damage of the red blood cells may occur. Also, due to the damage of the red blood cells, different diseases that are caused due to the destruction of myelin appear.
Readmore about Nutrition and women’s health
https://www.ihmorg.org/nutrition-and-womens-health/
Conclusion
Nutrition and obtaining the vitamins one needs is crucial, especially for women after the age of forty. They must double their interest in their health and nutrition.
INTERNATIONAL HEALTH AND MEDICINE ORGANIZATION IHMO
