The 5 Essential Vitamins and Minerals for Women

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The 5 Essential Vitamins and Minerals for Women

Do you remember the days of running a marathon on barely any sleep, no breakfast, and a pile of junk food from the night before, and still making it to the top 5? Remember when we could treat our bodies, or in this case, neglect our bodies from ingesting nutrient dense foods and a good night’s sleep to promote optimal functioning for the next day? I do, but I react a whole LOT differently from those choices that I made back then, then I would now. 

As women, and as our bodies age, we require many different health conscious decisions in order to run that marathon, show up for our business, take care of our children, and remain a functioning member of society. This is why I wanted to share my top 5 essential vitamins and minerals for the health and longevity of women. 

Iron

Why Women Need Iron?

    Iron is an essential mineral found in the transportation of hemoglobin, and promotes highly dense oxygen in the body. Iron binds to our red blood cells, which then allows hemoglobin to sit on top of the iron molecule, in order to bind oxygen, which then will nourish our cells with highly oxygenated blood. We can not physically live without an abundance of iron. 

    Women especially may be more sensitive to lack of iron, as we go through different physiological changes each month in comparison to our male counterparts. For instance, women on average lose approximately 80 millilitres of blood during menstruation each month. This can differ for many women, and depending on our own bodies demands, this can be a significant loss. 

    Symptoms of Low Iron Levels 

      Symptoms of low iron include, low energy levels, fatigue, pale skin, loss of focus, disorientation, cold extremities, and peripheral pain. 

      How to Increase Iron Levels?

        Ideally we replenish our iron reserves with natural whole foods like red meats, and dark leafy greens, but sometimes we require a more simple, and affordable method. Speaking to your doctor about adding an iron supplement if needed, could be very beneficial to your overall health.

        Vitamin B12

          Why Women Need Vitamin B12?

            Vitamin B12 is an essential nutrient in the requirement of DNA synthesis, red blood cell formation, and neurological functioning. These are all a must for busy women that want to function at maximum energy capacity.

            Symptoms of Low B12

              Symptoms of low B12 include, but are not limited to fatigue, weakness, confusion, depression, low mood, weight loss and constipation.

              How to Increase B12 Levels?

                Foods like fish and red meat are an excellent source of B12, as well as poultry and eggs. If you are vegan, or vegetarian, fortified breakfast cereals and fortified nutritional yeasts are some of the only Vitamin B12 rich foods to recommend. 

                Calcium

                Why Women Need Calcium?

                  Calcium is said to be the most abundant mineral in the body, and is especially essential for the longevity of women. Women require an excess of calcium especially during childbearing age. Preeclampsia is a serious medical condition which causes high blood pressure in pregnant women, and research suggests higher levels of calcium may reduce the risk of this dangerous medical condition. Calcium is also the main mineral contributing to highly dense bone. Menopausal women are said to lose bone mass at higher levels per year in the first years of menopause. It is important to increase your calcium intake as women transitioning through this phase of your life. 

                  Symptoms of Low Calcium

                    Symptoms of low calcium can include muscle cramping, tingling, spasms and more dangerously seizures, or heart palpitations. 

                    How to Increase Calcium Levels?

                      Calcium is said to require high levels of vitamin D for proper absorption through the gut lining. Increasing your vitamin D levels can help calcium absorption into the blood and help to prevent the symptoms listed above. Increasing your nutritional intake from products like milk, yogurt, and cheese or adding a multivitamin into your daily routine, can also greatly reduce the risk of hypocalcemia

                      Vitamin D

                      Why Women Need Vitamin D?

                        Vitamin D plays an important role in the modulation of cell growth, optimal immune function and reduction of bone density due to its relationship with calcium absorption. Women require high levels of Vitamin D for overall health in order to prevent osteoporosis, and common cancers like colorectal and breast cancer.

                        Symptoms of Low Vitamin D

                          Symptoms of low vitamin D include fatigue, bone and back pain, tiredness, impaired wound healing, hair loss and bone loss.

                          How to Increase Vitamin D levels

                            Getting regular exercise outdoors to get moderate exposure to the sun (with sunscreen of course) is important. Eating a healthy diet full of vitamin-D rich foods, like salmon, tuna and moderate amounts of dairy is also a great way to increase your Vitamin D levels.

                            Omega-3

                            Why Women Need Omega-3?

                              Omega 3 fatty acids are essential for optimal brain, heart, lung, immune and endocrine system functioning. Proper intake of Omega 3’s during pregnancy and breastfeeding can improve your baby’s health, and promote optimal birth weight, length of gestational period and help produce highly nutritious breast milk.

                              Symptoms of Low Omega-3 Levels

                                Low omega 3 levels in the body can result in rashy, itchy and swollen skin, low brain functioning, brittle nails and hair, fatigue, and troubles sleeping.

                                How to Increase Omega 3 Levels?

                                  Omega 3 levels can be increased from ingestion of wild salmon, fish oils, flaxseed and dark leafy greens. The increasing cost of seafood can be a barrier to optimal Omega 3 levels, so incorporating a supplement can also be a great way to prevent Omega 3 deficiency in women. 

                                  Tell me, what's your daily supplement? Reply in comments.

                                   

                                  About the Author

                                   

                                  Cori Skjelstad
                                  .
                                  Cori Skjelstad
                                  Registered Nurse
                                  Health & Wellness Coach
                                  .
                                  Cori is a Registered Nurse with a passion for integrative health and nutrition. She strives to share top essential information around health and wellness, and promotes connecting mind, body and soul to live a healthier, more meaningful life. You can find her on Instagram at @corishealthandwellness or on her website at www.corishealthandwellness.com.

                                  SHOP VITAMINS & SUPPLEMENTS FOR WOMEN

                                   

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                                    歷史
                                    六七千年前的先民就開始釣魚。周文王曾和兒子們在靈沼釣魚取樂。戰國時范蠡也愛釣魚,常把所釣之魚供給越王勾踐食用。 二十世紀八十年代,中國大陸的各級釣魚協會成立,釣魚地點也從自然水域向養殖水域過度,所釣之魚則從粗養向細養過度。人數增多、水體污染及濫捕濫撈導致釣魚難度上升。釣魚協會開始與漁民和農民簽訂文件,使更多釣者能夠在養殖水域釣魚,達到了雙贏的目的。 二十世紀九十年代初,來自台灣的懸釣法走紅大陸,各地開始建造標準釣池。 二十世紀末,發達國家的釣者提倡回顧自然,引發新一輪野釣戰,而中國的釣者則更青睞精養魚池。1

                                    工具

                                    一种钓鱼竿机械部分示意图
                                    最基本的钓具包括:鱼竿、鱼线、鱼钩、沉坨(又名沉子)、浮标(又名鱼漂)、鱼饵。2:1其他辅助钓具包括:失手绳、钓箱、线轮、抄网、鱼篓、渔具盒、钓鱼服、钓鱼鞋等。2:1

                                    钓竿一般由玻璃纖維或碳纖維轻而有力的竿状物质製成,钓竿和鱼饵用丝线联接。一般的鱼饵可以是蚯蚓、米饭、蝦子、菜叶、苍蝇、蛆等,现代有专门制作好(多数由自己配置的半成品)的粉製鱼饵出售。鱼饵挂在鱼鉤上,不同的對象鱼有不同的釣組配置。在周围水面撒一些誘餌通常会有較好的集魚效果。

                                    钓具
                                    鱼竿
                                    主条目:鱼竿
                                    钓鱼的鱼竿按照材质包括:传统竹竿、玻璃纤维竿、碳素竿,按照钓法包括:手竿、矶竿、海竿(又名甩竿),按照所钓鱼类包括:溪流小继竿、日鲫竿(又名河内竿)、鲤竿、矶中小物竿。2:6-8

                                    鱼钩
                                    主条目:鱼钩
                                    鱼钩就是垂钓用的钩,主要分为:有倒钩、无倒钩、毛钩。2:14

                                    鱼线
                                    主条目:鱼线
                                    鱼线就是垂钓时绑接鱼竿和鱼钩的线,历史上曾使用蚕丝(远古日本)、发丝(江户时期日本)、马尾(西欧)、二枚贝(地中海)、蛛网丝(夏威夷)、琼麻(东南亚)、尼龙钓线(美国)。2:25

                                    鱼漂
                                    主条目:鱼漂
                                    鱼漂又名浮标,垂钓时栓在鱼线上的能漂浮的东西,主要用于搜集水底情报,查看鱼汛,观察鱼饵存留状态,以及水底水流起伏变化。2:36

                                    鱼饵
                                    主条目:鱼饵
                                    鱼饵分为诱饵和钓饵,是一种用来吸引鱼群和垂钓时使用的物品,钓饵分为荤饵、素饵、拟饵、拉饵。2:170

                                    沉子
                                    主条目:沉子
                                    沉子又名沉坨、铅锤,是一种调节鱼漂的工具。2:45

                                    卷线器
                                    主条目:卷线器
                                    卷线器主要安装在海竿和矶竿上的一种卷线的工具。2:63

                                    连结具
                                    主条目:连结具
                                    连结具是连结鱼线与钓竿、母线与子线的一种连结物,使用最广泛的是连结环。2:55

                                    识鱼
                                    鱼类的视力不如人类,距离、宽度均无法和人类的视力比较,鱼类对水色、绿色比较敏感,鱼类的嗅觉非常灵敏,鱼类的听觉也非常灵敏,钓鲤鱼时,不能在岸上大声谈笑、走动不停,鱼类的思考能力非常弱,鱼类应对周边环境随着气象、水温、水色、潮流、流速、水量的变化而变化,于是便出现了在同一个池塘、水库、湖泊,往日钓鱼收获大,今日少,上午收获大,下午少,晴天大,雨天少等情况。2:114-117淡水钓鱼,中国大陆经常垂钓的鱼类对象是本地鲫鱼、日本鲫、非洲鲫、鲤鱼、游鱼、罗非鱼、黄刺鱼(黄鸭叫)、黄尾、鳊鱼、青鱼、草鱼、鲢鱼、鳙鱼,台湾经常垂钓的鱼类对象是本地鲫鱼、日本鲫、吴郭鱼(罗非鱼)、溪哥仔和红猫(粗首马口鱲)、斗鱼、罗汉鱼、苦花、三角姑(河鮠)、竹蒿头(密鱼)。2:117

                                    影响鱼类的6大因素主要是:季节变更、气温高低、水的涨落、风的大小、水的清浊、天气阴晴

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