Nutritional needs change with increasing age. At the age of pregnancy, you need an adequate intake of folate to prevent birth defects. Entering the age of menopause, you need to increase the intake of calcium and vitamin D to maintain bone health. When the body requires vitamin deficiency can trigger serious health problems.
Whatever is necessary vitamins for women? The following description is for you.
Antioxidants
Many foods contain antioxidant components. However, there are some special vitamin antioxidants known as vitamins. Vitamins include retinol and carotenoids, vitamin C and vitamin E. These antioxidant vitamins play a role in the protection system of the body’s cells. This vitamin works by neutralizing the molecules that are highly reactive and unstable (known as free radicals), produced by the body.
Shown to interfere with free radicals and tore vital cell structures, such as cell membranes. Antioxidants bind free radicals function and eliminate the power of free radical damage from it. This will reduce chronic disease and slow the aging process.
Beta-carotene. This substance contained in many apricots, carrots, cantaloupe, broccoli, cabbage, papaya, plums, red peppers, spinach and pumpkin. In the body, beta-carotene is converted into vitamin A. Vitamin A helps build and strengthen bone, soft tissue, skin and mucous membranes.
Dose antioxidant
You can optimize your intake of antioxidants by eating at least five drinks a day of fruits and vegetables every day. If your diet low in fruits and vegetables, consult with your doctor about vitamin supplements.
Vitamin C
Vitamin C plays a role in the recovery of the wound and the formation of red blood cells. In addition, vitamin C also increases the brain chemical noradrenaline. Noradrenaline is a neurotransmitter. This chemical works to increase the sensitivity and concentration. Studies show that levels of vitamin C decreased when the body is under stress or during the aging process. These vitamins can be obtained from foods such as broccoli, grapefruit, kiwi, oranges, peppers, potatoes, strawberries and tomatoes.
Vitamin E
This vitamin is also known as tocopherols. Vitamin E plays an important role in the formation of red blood cells and in the improvement of cell membranes. Vitamin E may slow down the changes in the body related to aging. But, eating too much vitamin E also increases the risk of bleeding. Therefore, make sure to consult with your doctor to get the correct dosage.
Vitamin E is contained in foods such as margarine, corn oil, cod-liver oil, peanut butter, safflower oil, sunflower seeds, and wheat.
Vitamin B
All the important B vitamin for women’s health. However, vitamin B6 and B12 and folate are the three vitamins are very important. Three types of B vitamins is very important for brain function, red blood cell formation, and the building of DNA.
Also, take vitamin B folic acid during pregnancy, is found to significantly reduce the risk of neural defects such as spina bifida. Poor diet, excessive alcohol consumption, smoking and oral contraceptives have been associated with low levels of folic acid in blood.
Vitamin B6. This vitamin is essential for metabolism and brain function. Vitamin B6 deficiency can trigger a form of anemia. But, vitamin B6 is one of the water soluble vitamins can be toxic if consumed in excess amount. So, get vitamin B6 through food is the best way. Vitamin B6 is contained in foods including avocados, bananas, peas, meat, oatmeal, poultry and whole grains.
Vitamin B12. Just like other B vitamins, vitamin, is also crucial for the metabolism, normal cell division, and protein synthesis. Anemia is one of the most common effects of vitamin B12 deficiency. Vegetarian most at risk of deficiency and can benefit from supplements of vitamin B12. Levels of vitamin B12 can be measured through blood tests. The doctor may recommend if you need a supplement. Aside from supplements, vitamins are contained in foods such as cheese, eggs, fish, meat, milk, and yogurt.
Folate or folic acid. Folic acid is essential in the development of central nervous system. These key nutrients also help the manufacture of DNA or RNA, the basic ingredient maker cells. In addition, this component also prevents changes in DNA that can trigger cancer. Adults and children need folate to build red blood cells of normal and prevent anemia. Folate can be obtained from foods including bread and cereals are fortified with various vitamins, spinach, asparagus, citrus fruits, melons, strawberries, peas, eggs and organ meats, like liver.
Recommended dosage of vitamin B. You can meet the intake of vitamin B6 by eating a diet rich in fruits and vegetables. In the majority of pregnant women of childbearing age, folate intake through food is not sufficient to prevent birth defects. So, consult with your doctor about the supplement intake.
Vitamin D
Vitamin D is usually categorized as fat-soluble vitamins. However, these vitamins are basically functions as a hormone in the body. Vitamin D helps to activate calcium and phosphorus (minerals important to maintain bone strength) into the bloodstream. When the body of vitamin D deficiency, your body will use to update the inventory of bone calcium and phosphorus. This process can lead to thinning bones and osteoporosis. This vitamin can be obtained from foods, including fish and of course from the sun.
Vitamin K
Vitamin K is not considered essential vitamins. However, this vitamin also plays an important role in maintaining strong bones and regulate the blood coagulation of normal in the elderly. This vitamin can be obtained from foods like green vegetables, soybean oil, broccoli, spinach, and fish oil.