6 essential vitamins and minerals for women

An inadequate diet is one of the causes affecting people's health, especially women.

The following list of essential vitamins, minerals, and trace elements will contribute to a healthy life.

Vitamin D

Besides helping you fight osteoporosis, vitamin D also helps protect against breast cancer or uterine fibroids. This vitamin is essential in the metabolism of calcium and phosphorus, allowing the body to absorb these substances optimally.

In France, it is estimated that eight out of ten women are diagnosed with vitamin D deficiency.

So where can you find Vitamin D? Vitamin D is most abundant in fatty fish, such as mackerel, sardines, or herring, fish liver and fish oil, as well as egg yolks.

In cases of vitamin D deficiency, your doctor may order a blood test before deciding on an additional supplemental dose. The recommended dietary intake is 5 mg of vitamin D per day for adults and children over 3 years old, and 10-15 mg per day for older adults.

Folic acid (or vitamin B9)

Folic acid (also known as vitamin B9) is involved in the production of red and white blood cells, helps renew skin and strengthen the intestinal lining, and synthesizes chemicals that regulate brain function. Folic acid is especially important for women at the beginning of pregnancy, as it helps in the development of the fetal nervous system.

Where can you find folic acid? Vitamin B9 is found primarily in dark green leafy vegetables such as cabbage, spinach, lamb's lettuce, turnips, broccoli, or kale. This vitamin is also present in beans and brewer's yeast.

This vitamin can also be provided in tablet form with added other B vitamins (especially B6 and B12). Your daily recommended intake is 330 micrograms of folic acid for men and 300 mcg for women.

Calcium

Calcium is the most abundant mineral in the human body: it makes up bones and teeth, keeping them strong. But calcium is also involved in many other functions such as muscle contraction, blood clotting, and hormone secretion. According to one study of predisposing individuals, a diet rich in calcium may reduce the risk of developing colorectal cancer.

Where can we find calcium? Calcium is found in abundance in cheese, yogurt, cow's milk, nuts (almonds, hazelnuts, figs), beans, and some green vegetables (cabbage, leeks, broccoli).

Doctors recommend a diet with sufficient calcium, suggesting a daily intake of 500 mg (for children aged 1-3 years), up to 1,200 mg (per day) for teenagers, women over 55, and men over 65.

Zinc

Zinc is an essential metal for the functioning of enzymes in our bodies. It's necessary for a well-functioning immune system, skin, nail, and hair renewal, and strong bones. It also helps the body fight against age-related macular degeneration (AMD).

Where can you find zinc? Major food sources rich in zinc include oysters, lean red meat, liver, turkey, beans, wheat germ, sprouted seeds, and cereals. The recommended daily allowance for zinc is 11 mg for men and pregnant women, and 8 mg for women, including dietary sources.

Recommended zinc intake for vegetarians: the maximum daily intake should not exceed 40 mg for adults.

Iron

Iron is an essential trace element for our bodies because it helps metabolize oxygen in red blood cells. It helps the immune system function properly and reduces fatigue. When the body doesn't have enough iron, you may develop anemia with a range of symptoms: fatigue, paleness, nervousness, and reduced cognitive ability.

Where is iron found? Easily absorbed forms of iron are found in organ meats, red meat, poultry, fish, and seafood. Iron is also found, but is less readily absorbed, in beans and dried fruits, seeds, and green vegetables.

The recommended daily iron intake is 9 mg for men and women in menopause, 16 mg for women of childbearing age, and 25-35 mg for pregnant women. Daily iron supplementation must be supervised by a doctor. This is because iron can accumulate in the body, and once there is an excess of iron, the body can experience serious toxicity.

Coenzyme Q10

Coenzyme Q10 (also known as ubiquinone, a chemical structure belonging to the quinone group) helps cells produce energy. 95% of the body's energy needs are met by coenzymes. This is especially beneficial if you exercise, as it increases your energy levels. Coenzyme Q10 also possesses strong antioxidant properties.

Where is coenzyme Q10 found? Our daily diet provides about 3-10 mg of this coenzyme, mainly in meat (beef and especially lamb) and fish. But as we age, the level of coenzyme Q10 in our blood decreases. This level also decreases in people taking statins (cholesterol-lowering drugs).
Coenzyme Q10 is found in many anti-aging supplements. No dietary supplement is recommended, but it appears that the minimum effective antioxidant intake in the body is 90 mg.
According to Alobacsi.vn