Essential dietary Supplements for Women

Essential dietary Supplements for Women

Essential dietary Supplements for Women

In the hunt for a more youthful appearance, slathering on sunscreen, moisturiser, and the latest anti-wrinkle product isn’t enough. On the inside, you’ll need protection as well. Take a look at these seven superfoods that every woman should consume…

  • Calcium:

The Bone Builder Calcium is a mineral that helps to build strong bones.

Calcium is an important mineral that can be found in large quantities in milk and other dairy products, as well as fortified foods. Calcium accounts for a little more than 1% of a woman’s body weight, which helps us understand why we think it’s so vital.

What is the significance of calcium?

 Almost 80% of the calcium in your body is contained in your bones and teeth. Women are four times more likely than males to develop osteoporosis, so getting enough is critical for long-term bone health. Calcium is important for heart and muscle action, blood clotting, and regular cell function, thus the remaining 1% is crucial.

Who is in need of this?

All adult females, particularly those who fall under the following categories:

Teenagers or young women, because by the age of 18, 90 percent of adult bone mass has been established. In most cases, peak bone mass comes in the late twenties.

Women over the age of 30 are at a higher risk of losing bone mass and strength.

Because bone loss accelerates when the body generates less oestrogen, menopausal and postmenopausal women are at risk.

  • Fish Oil:

Heart-Healthy Fish like mackerel, lake trout, herring, sardines, albacore tuna, and salmon are high in omega-3s, notably EPA and DHA).

These highly specialised lipids cannot be produced by human bodies, and many women do not consume enough fish because they dislike the flavour or are concerned about heavy metals or pollutants.

What is the significance of fish oil?

Omega-3 fatty acids are necessary for heart and blood vessel function, as well as for lowering circulating triglycerides and decreasing the risk of heart disease. These special lipids also aid in the maintenance of healthy joints, the reduction of inflammation, and the enhancement of cognitive function.

Who requires it?

 All adult females, particularly those who fall under the following categories:

Women who don’t consume fish at least once a week are at a disadvantage.

Cardiovascular disease is more common in women (especially those who have elevated triglycerides).

Pregnant and nursing mothers can help their children’s brain development.

Women who are overweight and have joint pain.

  • Folate

Think green when it comes to folate.

Folate is a B vitamin that is water soluble. Folate is found in the highest amounts in food sources such as leaves (spinach, asparagus) and fruits, hence its name (cantaloupe).

What is the significance of folate?

To appear healthy, you need folate. Our cells require it to create DNA, and cells would not operate correctly without it. They wouldn’t be able to create new cells or tissue, such as skin and hair.

Folate is essential for:

 preventing neural tube defects in the foetus, such as spina bifida, throughout pregnancy, especially in the first few weeks when women are typically unawarethey are pregnant. It’s also involved in maintaining proper blood homocysteine levels, a contentious cardiac risk factor.

Who requires it?

All adult women, especially those who are planning to have children, should consider taking a folate supplement. Pregnant women should take a folate-rich prenatal vitamin.

  • The Energizers: B Vitamins

Thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), cobalamin (B12), and biotin are all B vitamins. Many foods, including whole grains, fruits, and vegetables, include these water-soluble important elements.

Meat, fish, and milk are the only sources of vitamin B12. B vitamins are also added to a lot of meals.

What are the benefits of B vitamins?

 A physically active lady can burn up to 2,000 calories a day. And B vitamins are crucial for generating the energy required to meet the demands of daily living, whether you’re going to the gym, doing laundry, showering, or presenting a job presentation.

Vitamins B6 and B12 help to:

 keep homocysteine levels low, which lowers a woman’s risk of heart disease. Heart attacks, strokes, and blood clots are all increased by high levels of the naturally occurring amino acid. Biotin’s importance in maintaining healthy hair has long been known. Despite the fact that vitamin B6 has been linked to a reduction in PMS symptoms, experts have yet to confirm this.

Who requires it?

All adult females, particularly those who fall under the following categories:

Women who exercise often and break a sweat have a higher demand for these nutrients since they burn more calories per day.

Women over the age of 50 should take a vitamin B12 supplement because absorbing this ingredient from diet becomes more difficult with age.

  • Vitamin D: From the Skin to the Bone

When we are exposed to sunlight, our bodies produce vitamin D, which is a fat-soluble vitamin. Vitamin D-fortified foods, such as milk, also contain it.

What is the significance of vitamin D?

It aids in the absorption of calcium from our diet and supplements. Vitamin D is also necessary for the growth and maintenance of strong bones.

Who is in need of this?

All women, especially those who fall under the following categories:

Women who do not drink milk or eat vitamin D-fortified dairy meals on a daily basis.

Women who do not have a lot of direct sunshine exposure.

Women over 50 years old, because the body’s ability to metabolise vitamin D decreases with age.

Women who are pregnant or breastfeeding, in order to enhance the baby’s healthy growth.