Women have different nutritional needs than men. We require a different amount of calories, protein, and our needs for certain vitamins differ as well. In this blog post, we are going to discuss some of the vitamins that are specifically necessary for women, why, and what foods they can be found in.
If you aren’t consuming the proper amount of any of these nutrients, shop the supplements at Lady Fit. Try our women’s multivitamin to ensure that you are getting the proper amounts of all of your vitamins.
Folic Acid
Folic acid or vitamin B9 is important for our health because it promotes the creation of blood cells and the DNA needed for the new cells. It is specifically important to women’s health because it helps reduce the risk of certain birth defects and prevents premature births and low birth weight.
Folic acid can be found naturally in dark green leafy vegetables such as spinach, oranges, orange juice, chicken, lean beef, whole grains, nuts, beans, and other foods that are fortified with folic acid.
Vitamin B12
Vitamin B12 is important for the function of your brain and nervous system. It also helps your body make red blood cells. Vitamin B12 is important for baby development in pregnant women and can reduce the risk of low birth weight.
Vitamin B12 can be found in milk, poultry, eggs, clams, sardines, blue cheese, nutritional yeast, flounder, and other items such as soy milk or cereal that are fortified with B12.
Vitamin D
Your body needs vitamin D to absorb calcium, which strengthens your bones. Vitamin D can also reduce inflammation in your cells and strengthen your immune system. Certain conditions such as obesity or being postmenopausal can cause vitamin D deficiency.
Vitamin D can be found in salmon and tuna. Some oranges juice, cereal, milk, and yogurt are also fortified with vitamin D.
Calcium
Calcium helps build and protect bones, reduces the risk of osteoporosis, and encourages communication between your brain and your muscles. The ideal amount of calcium in your diet changes with age. Young girls need more than adults because their bones are still growing, and as women get older they also require extra calcium to prevent bone loss.
Calcium can be found in dairy items such as milk, yogurt, and cheese. Dark green leafy veggies, canned salmon, and sometimes even cereals and orange juice can contain calcium.
Iron
Iron is responsible for some hormone production, the creation of connective tissue, and it helps to build blood cells that carry oxygen. Women typically suffer low iron levels during menstruation. Pregnant women require additional iron usually in the form of a supplement to ensure the health of the baby.
Red meat, chicken, oysters, beans, dark chocolate, seafood, liver, and spinach are all great sources of iron. Some cereals and other products may also have iron added.