If you're a health-conscious woman, you probably know your nutritional needs change with each life stage. If you're of childbearing age, you need an adequate intake of folic acid to prevent birth defects. If you've experienced menopause, you may need to increase your intake of calcium and vitamin D to keep your bones strong. A vitamin deficiency can lead to serious health problems.
What are vitamins, anyway?
Vitamins are essential chemicals that take part in all your body's processes. They do that by participating in reactions inside cells. Each vitamin performs a specific function in the body, and no single food contains all the vitamins you need. Except for vitamin D, the human body cannot make vitamins. So you need to get vitamins from the foods you eat or from vitamin supplements.
The need for certain vitamins varies according to your stage of life. When you don't get enough of a particular vitamin you need, you run the risk of serious health problems.
Many women know that eating five servings of fruit and vegetables each day is a good way to get their essential vitamins. Most women, though, don't eat the quantity of fruits and vegetables that are recommended. As a result, many women in every age group are at risk of vitamin deficiencies.
Let's look at some essential vitamins for women. Let’s explore what each vitamin does to boost your health and which whole foods are good sources of this vitamin. It's important to examine how much you need to prevent disease, as well as which vitamins are more important depending on your specific life stage.
How do antioxidant vitamins boost health?
Many foods have antioxidant properties. However, there are specific vitamins that are known as antioxidant vitamins. They include vitamin A -- retinol and the carotenoids -- vitamin C, and vitamin E. These antioxidant vitamins appear to play a role in the body's cell-protection system. They do this by neutralizing highly reactive and unstable molecules, called free radicals, that your body produces.
Free radicals have been shown to disrupt and tear apart vital cell structures like cell membranes. Antioxidants tie up these free radicals and take away their destructive power. That may reduce the risk of chronic illness and slow down the aging process. Some researchers also believe that antioxidants might help boost immune function when a system is under stress. Antioxidants include:
Beta-carotene, found in apricots, broccoli, red peppers and other fruits and vegetables, is converted to vitamin A in the body. Vitamin A aids in the building and strengthening of bones, soft tissue, skin, and mucous membranes. Other carotenoid compounds also have antioxidant properties, including alpha-carotene (found in carrots, cantaloupe, and pumpkin), gamma-carotene (found in apricots and tomatoes) and lycopene (found in tomatoes, watermelon, and guava).
Food sources of beta-carotene include apricots, broccoli, cantaloupe, carrots, guava, kale, papaya, peach, pumpkin, red peppers, spinach, tomatoes, and watermelon.
Vitamin C, ascorbic acid, aids in wound healing and plays a role in the formation of red blood cells. Vitamin C also boosts levels of the brain chemical noradrenaline. Noradrenaline is a neurotransmitter. It boosts alertness and increases concentration. Studies show that when the body is under great stress, or during the aging process, levels of ascorbic acid decline.
Food sources of vitamin C include broccoli, grapefruit and grapefruit juice, kiwi, oranges, pepper, potato, strawberries, and tomatoes.
Vitamin E is also known as tocopherol. It plays a key role in the formation of red blood cells and in the maintenance of cell membranes. Vitamin E may slow age-related changes. Adults with intestinal disorders of malabsorption may be deficient in vitamin E. But taking too much vitamin E daily increases the risk of bleeding.
Food sources of vitamin E include margarine, corn oil, cod-liver oil, hazelnuts, peanut butter, safflower oil, sunflower seeds, and wheat germ.
What are the recommendations for antioxidants?
Many adults have trouble getting enough antioxidants in their daily diet. You can make sure you get enough antioxidants for optimal health by eating at least five servings of fresh fruits and vegetables each day. If your diet is low in fruit and vegetables, talk to your doctor or dietician about vitamin supplements.
Are the B vitamins important for women's health?
All B vitamins are important to a woman's health. However, three vitamins in particular -- vitamins B6, B12 and folic acid -- are especially important. These B vitamins are essential to brain function, red blood cell formation, and building DNA.
In addition, if you're pregnant, taking the B vitamin folic acid can significantly lower the risk of neural tube defects such as spina bifida. Poor eating habits, alcohol abuse, cigarette smoking, and oral contraceptives have all been linked to low blood levels of folic acid.
Except among alcoholics or other severely malnourished people, B vitamin deficiency is rare. When it does occur, B vitamin deficiency can cause irritability, depression, confusion. It can also cause tongue and mouth inflammation. Here's information about these important B vitamins:
Vitamin B6 is also known as pyridoxine. It's important for metabolism and also for brain function. Vitamin B6 deficiency can result in a form of anemia. Although some older adults have low levels of vitamin B6, true deficiency is rarely seen. Vitamin B6 is one of the few water-soluble vitamins that can be toxic if taken in large doses. So eating healthy foods with vitamin B6 is usually the best way to get it.
Food sources of vitamin B6 include avocado, banana, beans, cereal, meats, oatmeal, poultry, seeds.
Vitamin B12, like the other B vitamins, is important for metabolism, normal cell division, and protein synthesis. Anemia is one of the most common consequences of vitamin B12 deficiency. Vegetarians of all ages are at risk of deficiency and may benefit from a daily vitamin B12 supplement. Vitamin B12 levels can be measured by a blood test. Your doctor can advise you if a blood test or supplement is needed.
If you're over age 50, you may have difficulty absorbing vitamin B12 in its natural form because of changes in the stomach. You may need three-monthly injections of vitamin B12.
Food sources of vitamin B12 include cheese, eggs, fish, meat, milk, and yogurt.
Folate, or folic acid, is essential in the development of the central nervous system. This key nutrient also helps to make DNA and RNA, the building blocks of cells. It also prevents alterations to DNA that can lead to cancer. Adults and children require folate to build normal red blood cells and prevent anemia.
Deficiencies of folate in women who are pregnant are linked to neural tube defects such as spina bifida. Spina bifida is an incomplete closure of the spine. Because of this risk of birth defects, many foods, such as breads and breakfast cereals, are now fortified with folic acid.
Food sources of folate include vegetables such as spinach and leafy greens, asparagus, citrus fruits, melons, strawberries, fortified grains, legumes, beans -- especially chickpeas, black beans, and kidney beans -- nutritional yeast, eggs, and organ meats such as liver.
If you’re over age 50, you may have difficulty absorbing vitamin B12 in its natural form because of changes in the stomach. You may need three-monthly injections of vitamin B12.
Food sources of vitamin B12 include cheese, eggs, fish, meat, milk, and yogurt.
•
Folate, or folic acid, is essential in the development of the central nervous system. This key nutrient also helps to make DNA and RNA, the building blocks of cells. It also prevents alterations to DNA that can lead to cancer. Adults and children require folate to build normal red blood cells and prevent anaemia.
Deficiencies of folate in women who are pregnant are linked to neural tube defects such as spina bifida. Spina bifida is an incomplete closure of the spine. Because of this risk of birth defects, many foods, such as breads and breakfast cereals, are now fortified with folic acid.
Food sources of folate include vegetables such as spinach and greens, asparagus, citrus fruits, melons, strawberries, fortified grains, legumes, beans -- especially chickpeas, black beans, and kidney beans -- nutritional yeast, eggs, and organ meats such as liver.
What are the recommendations for B vitamins?
You'll get all the vitamin B6 you need by eating a diet rich in fruits and vegetables. Vegetarians and vegans should make concerted efforts to ensure their vitamin B12 intake, while older people may want to check with their doctor about their risk of vitamin B12 deficiency and whether they may need vitamin B12 injections. In many women of childbearing age, folate intake through foods is not adequate to prevent birth defects. If you're considering becoming pregnant, talk to your doctor about your need for folic acid supplementation.
What are vitamins, anyway?
Vitamins are essential chemicals that take part in all your body's processes. They do that by participating in reactions inside cells. Each vitamin performs a specific function in the body, and no single food contains all the vitamins you need. Except for vitamin D, the human body cannot make vitamins. So you need to get vitamins from the foods you eat or from vitamin supplements.
The need for certain vitamins varies according to your stage of life. When you don't get enough of a particular vitamin you need, you run the risk of serious health problems.
Many women know that eating five servings of fruit and vegetables each day is a good way to get their essential vitamins. Most women, though, don't eat the quantity of fruits and vegetables that are recommended. As a result, many women in every age group are at risk of vitamin deficiencies.
Let's look at some essential vitamins for women. Let’s explore what each vitamin does to boost your health and which whole foods are good sources of this vitamin. It's important to examine how much you need to prevent disease, as well as which vitamins are more important depending on your specific life stage.
How do antioxidant vitamins boost health?
Many foods have antioxidant properties. However, there are specific vitamins that are known as antioxidant vitamins. They include vitamin A -- retinol and the carotenoids -- vitamin C, and vitamin E. These antioxidant vitamins appear to play a role in the body's cell-protection system. They do this by neutralizing highly reactive and unstable molecules, called free radicals, that your body produces.
Free radicals have been shown to disrupt and tear apart vital cell structures like cell membranes. Antioxidants tie up these free radicals and take away their destructive power. That may reduce the risk of chronic illness and slow down the aging process. Some researchers also believe that antioxidants might help boost immune function when a system is under stress. Antioxidants include:
Beta-carotene, found in apricots, broccoli, red peppers and other fruits and vegetables, is converted to vitamin A in the body. Vitamin A aids in the building and strengthening of bones, soft tissue, skin, and mucous membranes. Other carotenoid compounds also have antioxidant properties, including alpha-carotene (found in carrots, cantaloupe, and pumpkin), gamma-carotene (found in apricots and tomatoes) and lycopene (found in tomatoes, watermelon, and guava).
Food sources of beta-carotene include apricots, broccoli, cantaloupe, carrots, guava, kale, papaya, peach, pumpkin, red peppers, spinach, tomatoes, and watermelon.
Vitamin C, ascorbic acid, aids in wound healing and plays a role in the formation of red blood cells. Vitamin C also boosts levels of the brain chemical noradrenaline. Noradrenaline is a neurotransmitter. It boosts alertness and increases concentration. Studies show that when the body is under great stress, or during the aging process, levels of ascorbic acid decline.
Food sources of vitamin C include broccoli, grapefruit and grapefruit juice, kiwi, oranges, pepper, potato, strawberries, and tomatoes.
Vitamin E is also known as tocopherol. It plays a key role in the formation of red blood cells and in the maintenance of cell membranes. Vitamin E may slow age-related changes. Adults with intestinal disorders of malabsorption may be deficient in vitamin E. But taking too much vitamin E daily increases the risk of bleeding.
Food sources of vitamin E include margarine, corn oil, cod-liver oil, hazelnuts, peanut butter, safflower oil, sunflower seeds, and wheat germ.
What are the recommendations for antioxidants?
Many adults have trouble getting enough antioxidants in their daily diet. You can make sure you get enough antioxidants for optimal health by eating at least five servings of fresh fruits and vegetables each day. If your diet is low in fruit and vegetables, talk to your doctor or dietician about vitamin supplements.
Are the B vitamins important for women's health?
All B vitamins are important to a woman's health. However, three vitamins in particular -- vitamins B6, B12 and folic acid -- are especially important. These B vitamins are essential to brain function, red blood cell formation, and building DNA.
In addition, if you're pregnant, taking the B vitamin folic acid can significantly lower the risk of neural tube defects such as spina bifida. Poor eating habits, alcohol abuse, cigarette smoking, and oral contraceptives have all been linked to low blood levels of folic acid.
Except among alcoholics or other severely malnourished people, B vitamin deficiency is rare. When it does occur, B vitamin deficiency can cause irritability, depression, confusion. It can also cause tongue and mouth inflammation. Here's information about these important B vitamins:
Vitamin B6 is also known as pyridoxine. It's important for metabolism and also for brain function. Vitamin B6 deficiency can result in a form of anemia. Although some older adults have low levels of vitamin B6, true deficiency is rarely seen. Vitamin B6 is one of the few water-soluble vitamins that can be toxic if taken in large doses. So eating healthy foods with vitamin B6 is usually the best way to get it.
Food sources of vitamin B6 include avocado, banana, beans, cereal, meats, oatmeal, poultry, seeds.
Vitamin B12, like the other B vitamins, is important for metabolism, normal cell division, and protein synthesis. Anemia is one of the most common consequences of vitamin B12 deficiency. Vegetarians of all ages are at risk of deficiency and may benefit from a daily vitamin B12 supplement. Vitamin B12 levels can be measured by a blood test. Your doctor can advise you if a blood test or supplement is needed.
If you're over age 50, you may have difficulty absorbing vitamin B12 in its natural form because of changes in the stomach. You may need three-monthly injections of vitamin B12.
Food sources of vitamin B12 include cheese, eggs, fish, meat, milk, and yogurt.
Folate, or folic acid, is essential in the development of the central nervous system. This key nutrient also helps to make DNA and RNA, the building blocks of cells. It also prevents alterations to DNA that can lead to cancer. Adults and children require folate to build normal red blood cells and prevent anemia.
Deficiencies of folate in women who are pregnant are linked to neural tube defects such as spina bifida. Spina bifida is an incomplete closure of the spine. Because of this risk of birth defects, many foods, such as breads and breakfast cereals, are now fortified with folic acid.
Food sources of folate include vegetables such as spinach and leafy greens, asparagus, citrus fruits, melons, strawberries, fortified grains, legumes, beans -- especially chickpeas, black beans, and kidney beans -- nutritional yeast, eggs, and organ meats such as liver.
If you’re over age 50, you may have difficulty absorbing vitamin B12 in its natural form because of changes in the stomach. You may need three-monthly injections of vitamin B12.
Food sources of vitamin B12 include cheese, eggs, fish, meat, milk, and yogurt.
• Folate, or folic acid, is essential in the development of the central nervous system. This key nutrient also helps to make DNA and RNA, the building blocks of cells. It also prevents alterations to DNA that can lead to cancer. Adults and children require folate to build normal red blood cells and prevent anaemia.
Deficiencies of folate in women who are pregnant are linked to neural tube defects such as spina bifida. Spina bifida is an incomplete closure of the spine. Because of this risk of birth defects, many foods, such as breads and breakfast cereals, are now fortified with folic acid.
Food sources of folate include vegetables such as spinach and greens, asparagus, citrus fruits, melons, strawberries, fortified grains, legumes, beans -- especially chickpeas, black beans, and kidney beans -- nutritional yeast, eggs, and organ meats such as liver.
What are the recommendations for B vitamins?
You'll get all the vitamin B6 you need by eating a diet rich in fruits and vegetables. Vegetarians and vegans should make concerted efforts to ensure their vitamin B12 intake, while older people may want to check with their doctor about their risk of vitamin B12 deficiency and whether they may need vitamin B12 injections. In many women of childbearing age, folate intake through foods is not adequate to prevent birth defects. If you're considering becoming pregnant, talk to your doctor about your need for folic acid supplementation.
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