In her thirties, a woman's nutrient needs are influenced by both her lifestyle and hormone levels, according to "Krause's Food, Nutrition, and Diet Therapy." Adequate intake of vitamins and minerals is essential in maintaining good health for years to come. Think of the vitamins and minerals as the day-to-day workers in our organs and cells, necessary to keep things in good working order at full capacity. When nutrients are absent, then the cells cannot function at their highest level.
Significance
The National Academy of Sciences has issued the DRIs, or dietary reference intakes, to provide recommendations for vitamins and minerals at levels that are aimed to prevent deficiency symptoms. The recent USDA program Fruits and Veggies Matter, replacing the older Five a Day program, is aimed at encouraging adults to eat a minimum of five fruits and vegetables per day to meet their vitamin and mineral needs. Unfortunately, few American adults are meeting this goal.
Calcium
Despite the fact that calcium is readily available in many common food items in America, it continues to be challenging for women to meet their calcium needs. The DRI for women is 1,000 to 1,200 mg per day. Considering the fact that calcium is the most abundant mineral in our bodies, the results of calcium deficiency can be incredibly devastating later in life, especially for women.
Iron
Iron-deficiency anemia continues to be a health problem for women, though it is within our means to ensure we get enough iron in the diet if we pay attention. It is particularly important for vegetarians and vegans to ensure nutritional adequacy, since many food sources of iron are animal-based. Non-meat sources of iron include whole grains, legumes, dried fruits and iron-fortified cereals and soy products. The DRI for women is 18 mg of iron per day. Nutritional anemia causes fatigue, headaches, dizziness and mood swings, and If prolonged can impact bone, nerve and circulatory health.
Folic Acid and Vitamin B12
Folic Acid, or folate, is a very important vitamin for women. Folate plays a role in several metabolic functions, including formation of both red and white blood cells and cell growth and division, and it is critical throughout pregnancy. Folate deficiency is considered a nutritional anemia and displays the same symptoms as iron deficiency anemia. The DRI for folic acid is 400 micrograms for adults and 600 micrograms for pregnant women and women who may become pregnant. A third vitamin for which deficiency causes a nutritional anemia is vitamin B12. Since this vitamin is found naturally only in animal foods, it is imperative for vegetarians to ensure adequacy by supplementation to prevent deficiency symptoms.
Supplementation
Considering the health impacts of vitamin and mineral deficiencies, it is worthwhile to take a look at your diet, and supplements if needed. A multivitamin supplement daily is a smart addition to every woman's diet. In addition, calcium, iron, folic acid and vitamin B12 may be supplemented daily to prevent deficiencies. Typically, these nutrients are provided in individual supplements, which can be taken in addition to the multivitamin to provide the amounts of nutrients necessary to keep a woman's body healthy and balanced. As a diet tip, keep your intake varied by colors when it comes to fruits and vegetables, and opt for whole grains that contain many more nutrients than their processed counterparts.
References
- "Krause's Food, Nutrition, and Diet Therapy," 10th Edition; L. Kathleen Mahan and Sylvia Escott-Stump; 2000
- CDC: Fruits and Veggies Matter
- National Academy of Sciences: Dietary Reference Intakes
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