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Vitamins For Healthy Foods
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The 30 Healthiest Foods To Eat Every Day: A Healthy Food List
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This vector image is scalable to any size. You can buy and download it in high resolution up to 2400×2400. Date Uploaded: March 18, 2016 How often has your mom told you (or maybe more accurately ~yelled~) “Take your vitamins!” and shoved some gummy extras in your face when you were a kid? Not just me, right? Now that you’re older and wiser, you know that vitamins aren’t *actually* good for you. Your body may need that extra boost to stay healthy and strong. But with so many brands for women on the market, it can be difficult to decide which vitamins to make a regular part of your regimen.
You probably also know that most experts agree that whole foods are the best source of essential nutrients: “We get a wide variety of nutrients from eating fruits, vegetables, whole grains, and healthy fats,” says Keri Glassman, RD. But that doesn’t mean supplements aren’t useful.
When you consider how difficult it is to know with 100 percent certainty whether you’re eating enough nutrients to prevent deficiency symptoms or disease, supplements can certainly help, says Lauren Slayton, RD. Plus, things get a little more confusing when you decide to, say, become a vegetarian or get pregnant.
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You should do your best to meet the recommended daily intake of all vitamins, but there are times when you should try to get an extra dose of them (think folic acid when you’re pregnant or trying to conceive). To eliminate some of the guesswork, here’s a handy list of the most important vitamins women should be getting each day, and exactly how much you should be getting, depending on your age and whether you’re pregnant or breastfeeding.
Ideally, you should get these vitamins from the whole food sources listed below. But if that’s not possible, there are supplements and multivitamins recommended by dietitians that you can also take. However, if you are very concerned about your deficiency, be sure to talk to your doctor about whether you need to make lifestyle changes. These are the best supplements for women, according to nutritionists:
What it does: Iron transports oxygen in the body, helps produce red blood cells, supports immune function, cognitive development and temperature regulation, and is essential for proper cell growth.
Why you need it: Iron deficiency can lead to reduced production of red blood cells, which can lead to anemia, a condition in which your red blood cell count is too low to deliver oxygen to your cells. This can lead to fatigue, shortness of breath and reduced immune function. Because menstrual blood loss depletes your body’s iron stores, it’s especially important for women with heavy periods to eat iron-rich foods or take supplements, says Carol Haggans, RD, a consultant for the National Institutes of Health (NIH).
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Where to get it: Dark green leafy vegetables, lean red meat, chicken, turkey, fish, grains, beans and whole grains. Eat these foods with foods that contain vitamin C, such as sweet potatoes or broccoli, to help your body absorb the iron, Hagans says.
Recommended Daily Intake: Make sure you get 18 mg of iron per day, the NIH recommends. If you’re pregnant, you’ll want to increase it to 27 mg and decrease it to 9 mg when you’re breastfeeding.
Who needs it most: “Most women actually get enough iron from food every day,” says Slayton. “I only recommend iron supplements to women who are anemic or pregnant.” This is because the amount of iron your blood needs increases during pregnancy, and you need extra iron to supply oxygen to your growing baby. If you are anemic, additional iron is also needed to speed up the production of red blood cells.
Why you need it: Calcium is one of the best minerals for women because your body needs it for optimal bone health. “Women start to lose bone density in their 20s,” says Mary Ellen Camire, Ph.D., a professor of nutrition at the University of Maine in Orono. “Calcium is your single best defense and you need to start getting plenty of it now.”
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Where to get it: Dairy products such as milk, cheese and yogurt. In addition, dark green leafy vegetables such as broccoli and kale.
Too much calcium is actually linked to heart disease, so Slayton cautions against exceeding the recommended daily limit.
However, if you have osteoporosis, a bone-weakening disease caused by low calcium intake, hormones, or genes, your doctor may recommend a calcium supplement. If you are pregnant and therefore some of your calcium is going to your developing baby, you may also benefit from a calcium supplement, but check with your doctor first.
Finally, menopausal women should also consider a calcium supplement, as bone mass naturally declines with age as the body produces less estrogen.
What Is Vitamin A Good For?
What it does: Magnesium maintains normal muscle and nerve function, maintains a steady heart rhythm, supports a healthy immune system, keeps bones strong, helps regulate blood sugar levels, and promotes normal blood pressure.
Why you need it: Magnesium is needed for more than 300 biochemical reactions in the body, and a deficiency can lead to chronic or excessive vomiting, diarrhea and migraines. If you suffer from Crohn’s disease or another digestive tract condition that makes it difficult for your body to absorb nutrients, you may be at risk for magnesium deficiency.
Recommended Daily Intake: Opt for 310 mg per day if you’re 19-30 (350 if you’re in that age group and pregnant, 310 if you’re breastfeeding) and 320 mg per day if you’re 31 or older (360 if you’re in that age group and pregnant ste, 320 if you’re breastfeeding), according to the NIH.
Who needs it most: Magnesium is a great stress reliever, and Slayton recommends it for everyone. It activates your parasympathetic nervous system and regulates neurotransmitters in the brain that affect your mood. “Because it can be relaxing, I suggest supplementing with magnesium at night,” she says. If you are under incredible stress, consider adding a magnesium supplement to your diet.
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What it does: Vitamin A ensures the proper development and function of your eyes, skin, immune system and many other parts of your body.
Why you need it: Vitamin A is on the list of best vitamins for women because it plays an important role in maintaining vision. Research also suggests that vitamin A may prevent some cancers and improve immune function, Glassman says.
Where to get it: Leafy greens, orange and yellow vegetables (especially sweet potatoes and carrots), tomatoes, fruit, dairy products, liver, fish and fortified cereals. Vitamin A is also available in multivitamins and stand-alone supplements.
Recommended daily intake: You will need 770 mcg if you are pregnant and 1300 mcg if you are breastfeeding. If you’re not, most people can get vitamin A from food, so there’s no real need to supplement, Slayton says.
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Who needs it most: If you have an immune disorder like lupus or rheumatoid arthritis or get sick easily, vitamin A is linked to a healthier immune system because it helps produce white blood cells (your body’s natural barrier against infection), so you may want to consider supplementing.
What it does: Folic acid, a B vitamin, produces and maintains new cells and is essential for proper brain function.
Why you need it: Folic acid is key to preventing anemia because it makes new blood cells in your body. A lack of folic acid can also lead to serious problems, such as an increased risk of cervical, colon, brain and lung cancer. Folic acid is especially important during pregnancy—in fact, 50 to 75 percent of serious birth defects can be prevented by getting enough folic acid just before and during the first month of pregnancy, according to the CDC.
Where to get it: leafy greens, avocados, beans, eggs and