Vitamins and minerals from food help keep you functioning on a daily basis. Women have special needs to consider because of specific biological functions like menstruation, pregnancy and menopause. Keep your body healthy by eating a nutritious diet that includes all your essential vitamins and minerals. Talk to your physician for the specific dose recommendations. If you are pregnant or going through menopause, you may also need a supplement to go along with your healthy diet.
Vitamin C and Iron
Vitamin C is an antioxidant that protects your body from cell damage from free radicals and helps to keep your immune system healthy to fight infections. Vitamin C is also important in aiding the absorption of the mineral iron. Iron is in your red blood cells, and it is essential in oxygen transport between your muscles and tissues. You lose iron during menstruation, which makes these nutrients important to replenish on a daily basis. Daily intake of vitamin C for women 19 and older is 75 mg but if you are pregnant, you need 85 mg and during lactation, you need 120 mg per day. Daily iron intake for 19- to 50-year-old females is 18 mg but if you are pregnant, it is 27 mg or lactating, 9 mg. Women over 51 require 8 mg of iron per day. Food sources of vitamin C include oranges, strawberries and spinach. Iron is found in lean meats, liver, tuna, salmon, beans, whole grains and vegetables such as spinach and broccoli.
Vitamin D and Calcium
Calcium builds and protects your bones. Aging women are at risk for bone loss, especially after menopause when your hormones change. Vitamin D is necessary to help your body absorb calcium. Pregnant or non-pregnant adult women under 50 need 1,000 mg of calcium daily. Women over 50 require 1,200 mg of calcium daily. Vitamin D is recommended at 600 IU per day for adult women, whether you are pregnant or not. Sources of calcium include low-fat dairy, baked beans, greens and broccoli. Vitamin D is fortified in dairy and you can also get it from salmon or tuna, eggs and fortified cereals.
Folate and B Vitamins
The B group of vitamins helps you metabolize food for energy and it also plays a role in regulating your mood. Folate, or vitamin B9, is especially important if you are considering pregnancy because it protects your baby from birth defects. Daily folate is recommended at 400 mg; if you are planning to become pregnant, increase your folate to 600 mg. Pregnancy often induces hormone fluctuations that can lead to postpartum depression. Reduce your risk by eating a diet rich in the B vitamins, including niacin, or vitamin B3, and pyridoxine, or vitamin B6. Food sources for the B vitamins include whole-grain breads, leafy green vegetables, fish and chicken. Consult your physician for dosing recommendations if a supplement is needed. Women over age 50 may require additional vitamin B12, notes WomensHealth.gov.
Vitamins A and E
Vitamins A and E are antioxidants you need in your regular daily diet. Both keep your immune system healthy, and vitamin A specifically protects your vision. The daily recommendation for vitamin A in adult females is 700 mg, and if you are pregnant, it is 770 mg or lactating, 1,300 mg. Vitamin E is recommended at 15 mg daily for non-pregnant or pregnant women but if you are lactating, the recommendation is 19 mg. Vegetables like sweet potatoes, squash, red peppers, mango and papaya are plentiful sources of vitamin A. Vitamin E is found in almonds, walnuts, olive oil and fortified cereals.
References
- Womenshealth.gov: Staying Active and Eating Healthy
- National Institute of Medicine: Dietary Reference Intakes: Vitamins
- Illinois Department of Public Health: Facts About Women's Wellness-Nutrition
- National Institute of Arthritis and Musculoskeletal and Skin Disease: Calcium and Vitamin D: Important at Every Age
- Virginia Hopkins Health Watch: How Stress and Poor Nutrition Can Cause Post Partum Depression; Dean Raffelock
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