Vitamin means ‘vital for life’. Vitamins and minerals are compounds necessary for the healthy functioning of our bodies. Vitamins and minerals are considered essential nutrients we need them to help us grow, to see properly, to make bones, muscles, skin and organs, as well as to help us battle infections and bolster your immune system.They also convert food into energy, and repair cellular damage. Deficiencies in certain vitamins and minerals can lead to serious problems.
While many dietary recommendations are beneficial to both men and women, women’s bodies have different needs when it comes to vitamins. Women’s nutritional needs change throughout life, and it’s not always easy to get all the nutrients you need. Most women can get all the essential vitamins they need by making smart food choices. However, some women may need vitamin supplements. Depends on your body type..
Here are Minerals and Vitamins that you should make time for.
Getting enough calcium, especially during your teens and 20s, helps prevent fragile bones in later life. Calcium is also essential for healthy muscles, nerves, and blood flow. Bones absorb most of the calcium earlier in life (typically before age 30), the nutrient does play a role in maintaining bone health later in life.
Good For: Strong teeth and nourishes your nervous system.
Supplements: Yogurt, milk, and cheese do pack calcium, but not an ideal amount
Too little of this mineral can spell anaemia (a lack of red blood cells) and a weakened immune system. Iron is also “particularly important for women with heavy periods,” Without adequate iron, your body cannot make new red blood cells, which deliver vital oxygen to all of your tissues.
Good For: Helps red blood cells carry oxygen around the body , Prevents Anaemia and Building muscles naturally.
Supplements: Dark leafy vegetables, Fortified breakfast cereals, Wholegrain’s, seafood, eggs.
- Vitamin A
Talk about your overachiever: This antioxidant boosts immune systems, improves vision, cuts risk of heart disease, and may slow skin ageing.
Good For: Healthy eyes, and general growth and development including healthy teeth and skin.
Supplements : Cantaloupe, apricots, egg yolk.
- Vitamin B
The eight B vitamins help maintain metabolism, muscle tone, and a sharp mind. The most important for young women is B9 (folic acid), which keeps red blood cells healthy and guards against cancer and birth defects.
Good For: Energy production, immune function, and iron absorption.
Supplements: Unless you’re pregnant or planning to become pregnant), particularly if you eat grains. Just one cup of most fortified breakfast cereals has all the daily B you need. Other options: whole-grain breads, asparagus, and beans.
- Vitamin C:
Despite its rep as a cold fighter, C has never been proven to prevent or cure the sniffles. This multitasking antioxidant is a woman’s best friend, possibly combating free radical damage, infections, and chronic disease. Plus, it supports healthy collagen and helps prevent wrinkles and dry skin as you woman age.
Good For: Strengthening blood vessels, and giving skin its elasticity, prevent heart disease, and eye illnesses.
Supplements: Red and green peppers, kiwifruit, oranges, grapefruit, cantaloupe, strawberries, cabbage, broccoli, cauliflower, potatoes, and tomatoes.
- Vitamin D:
This vitamin helps your brain cells communicate, boosts immunity, and partners with calcium to promote healthy bones. Vitamin D deficiencies have been linked to diabetes, heart disease, multiple sclerosis, and breast and colorectal cancers—all of which are more likely to crop up the older you get.
Good For: Strong healthy bones
Supplements: Milk, orange juice, salmon and sunlight (about 10mins everyday) is best source.