Whether your eating style is “grab food” or “sit and relax,” it pays to pay attention to what you eat. Women’s nutritional needs change throughout life, and it is not always easy to get all the nutrients their body needs.
Vitamins serve major functions in our bodies and are involved in digestion, absorption, energy production, antioxidant purposes, and growth, but that won't fix your vitamin deficiencies to complete the process, as your body can't make up to 18 vitamins and minerals that long.
So we give you the most important vitamins you need:
1- Calcium
Getting enough calcium, especially during your teens and twenties, helps prevent osteoporosis later in life. Calcium is also essential for healthy muscles, nerves, and blood flow.
Such as milk, yogurt, cheese, cabbage, broccoli, canned salmon with bones, calcium-fortified cereals, soy drinks, and fruit juices.
2- iodine
Iodine is one of the nutrients needed for metabolism. It plays a key role in improving the functioning of the thyroid gland through the secretion of hormones that control the metabolic rate.
Studies have shown that women between the ages of 20 and 39 may have lower levels of iodine in their urine, compared to women of all other ages.
It is worth noting that iodine deficiency is especially dangerous for pregnant women and may cause intellectual disability in the fetus.
3- Vitamin D:
This vitamin helps brain cells communicate, boosts immunity, and works with calcium to promote bone health. Older women may need a supplement, as their skin makes little vitamin D from sunlight.
Example, salmon, tuna, eggs, milk, mushrooms, breakfast cereals, yogurt, and orange juice fortified with vitamin D.
According to a study conducted, it was found that women up to the age of 60 years need 600 units of vitamin D per day, and this number increases to 800 units after reaching the age of 70, but you may need more, depending on what the doctor says after checking your blood levels.
4- Folic acid
Vitamin B is essential for making DNA and healthy red blood cells Many young men and women don't get enough All females of childbearing age need folic acid supplementation Folic acid prevents certain types of birth defects - when a woman has enough folic acid in her system before she became pregnant.
For example, spinach, Brussels sprouts, asparagus, broccoli, beans, orange juice, rice, and fortified cereals.
