Women have different vitamin requirements than men based on the way their bodies function. With that in mind, women do not always need the same kinds of vitamins during throughout their lives. In fact, women may not even need the same vitamins from week to week. Even still, there are some vitamins that can improve a woman’s health in almost any situation. Here is a list of some of the most important vitamins women need to take.
Iron
Iron is important for women who are menstruating because the loss of blood could lead to anemia. The best sources of iron are found in eggs, beans, meat, tofu, and poultry. In consuming more iron, women also need to focus on consuming more vitamin C because that encourages iron absorption. Post-menopausal women usually do not have to worry about this.
Beta Carotene
Beta carotene can be found in many orange foods, like cantaloupe, carrots, sweet potatoes, apricots, pumpkin, mangos, and papaya. This chemical is considered an antioxidant, and it is necessary to help the body fight against cell damage. A regular diet involving beta carotene can improve overall health and eyesight at the same time.
Vitamin D
Some women need extra sources of vitamin D in their bodies because their systems can no longer convert sunlight into this vitamin like it is supposed to. If there is no vitamin D in the body, it cannot use calcium the way it should. It is important for women to protect their skin from sun rays to prevent skin cancer and aging, but the body still needs vitamin D in the end. Vitamin supplements can usually fill the gaps for the D vitamins that lack in the system.
Folic Acid
This is a B vitamin that is important for pregnant women. A lack of folic acid can lead to birth defects and premature births. Women can take supplements to make up for the folic acid lacking in their diets, but they can also eat foods like beans, green vegetables, and orange juice. Many grain products like cereal, bread, and flour on the market have been fortified with this acid for women’s health as well.
Calcium
Calcium is important at any age, but older women tend to need it more than younger women. Dairy products are rich in calcium, and there are also versions of pure orange juice that have been fortified with calcium for overall health. Older women typically require more calcium because it is important for bone health, and bones degenerate with age. Most women need to aim for 1000mg to 1500mg of calcium each day for optimum health. This will vary from woman to woman based on medical history and age, but those are good numbers to abide by.
