The 4 Vitamins Women Should Include In Their Diet

Did you know that the nutritional requirements for a woman vary from those of a man? The vitamins we need to add into our diet are important according to their particular function in our body. Lucky for us clinical nutritionist, Rafia Sajid, is here to tell us exactly what vitamins we women need to include in our diet. Scroll down to find out more:

How Do Nutritional Needs Vary For Women?

Nutritional needs vary on the basis of one’s calorie intake, vitamins and minerals deficiency, reproductive health and nutrition related health problems. 

All vitamins and minerals are required for good health but calcium, folic acid and iron are particularly important for women. It is important to fulfill nutritional needs through a diverse variety of foods; try to fill up your plate with each food group item!

Importance Of Certain Vitamins

  1. Folic acid is needed to make blood cells and DNA for new cells, prevent birth defects (neural defects) in the first trimester, prevent low birth weight and avoid premature births. Spinach, oranges, beans, nuts, poultry, whole grains, green leafy vegetables are good sources of folic acid.
  2. Vitamin B12 helps make red blood cells, and helps the cells of the brain and nervous system work effectively. Deficiency of vitamin B12 causes pernicious anemia. Eggs, liver, poultry, cheese, vitamin B12 fortified cereals, beverages and low fat milk are sources of vitamin B12.
  3. Vitamin D and Calcium helps in forming strong bones and prevents the disease osteoporosis, increasing immunity. Fish, milk, cheese, yogurt, green leafy vegetables and vitamin D fortified foods are its sources.
  4. Iron helps in building healthy blood cells in the body, and forms some hormones and tissues. Red meats, poultry, eggs, iron fortified cereals, oysters, beans, spinach, seeds and tomatoes are its sources.

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