As more women are multi tasking, there have been increased cases of deficiencies and chronic sicknesses. Many responsibilities have become priorities and a women’s food/hydration takes a backseat. 1. Apart from carbohydrates, proteins, fats, fiber and water, vitamins and minerals are essential to nurture the cells. Also, vitamins help in carbohydrate, protein and fat synthesis in the body. 2. Vitamin absorption depends on the GUT as I have already mentioned in most of my articles. 3. Sun, food, water are the basic essentials from where we get our vitamins and minerals. 4. Vitamin D from dairy products, sunshine help in the synthesis of calcium leading to healthy bones and teeth. Helps to reduce the risk of osteoporosis, dental issues etc. Vitamin D also reduces the risk of depression which is majorly seen in women of all ages. 5. Calcium deficiency can disturb the parathyroid hormone levels. 6. Vitamin B12 becomes the next essential vitamin. As it is not synthesized in the body, external supplement from diet, pills and shots are generally recommended. 7. B12 deficiencies lead to anemia, fatigue, nervous disorders, dizziness etc. Dairy products have little B12 while meat and eggs have a good amount of B12 vitamin. 8. Hence, we see that most of the vegans and vegetarians suffer from B12 deficiencies. People who take medication for diabetes (especially metformin) also suffer from B12 deficiency. 9. Vitamin C as we all know helps in developing immunity and strength to fight infections. Vit C is also beneficial for women’s skin care (anti aging). Also good for muscles and joints. 10. Vitamin A is the super vitamin I kust say. It is essential for the DNA, cell development, eye health, reproductive health, builds immunity, reduces the risk of breathing problems, reduces the risk of cardio vascular diseases. Vitamin A deficiency can be dangerous in the long run. 11. Vitamin A is stored in the liver and hence supplementing more than the RDA levels can be toxic too. 12. Zinc is essential for recovery from any illness. It also helps in maintaining a healthy metabolism, reduces hormonal issues, helps in absorption of other nutrients and vitamins. 13. Iron is well known and is very much essential for women. Including iron rich foods is essential for women in their daily diet. Some women are prone to low iron levels due to hereditary, they are recommended to take iron supplements not exceeding the RDA levels. 14. As I already mentioned, B12 deficiency can lead to anemia and hence it is always better to monitor your B12 levels before concluding on the iron absorption in the body . 15. Folic acid becomes another essential vitamin for women all throughout her life. Especially women who are of the child bearing age should be taking Folic acid for better iron absorption, healthy DNA and nueral development of their babies. 16. Folic acid, B12 and iron deficiency are interrelated and can be a major concern if any one vitamin is not sufficiently available to the body. 17. Magnesium helps in reducing muscle cramps and period pains, helps in regulating blood pressure, maintains bone health. HAPPY WOMEN’S DAY 💓 Author Manisha B K Clinical Nutritionist, Writer Certified Yoga Trainer
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