6 essential vitamins and minerals for women

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

The list of essential vitamins, minerals and trace elements below will supplement you for a healthy life.

Vitamin D

In addition to helping you fight osteoporosis, vitamin D also helps us fight breast cancer or uterine fibroids. This vitamin is essential in the metabolism of calcium and phosphorus, allowing the body to absorb these substances in the best way.

In France, it is estimated that 8 out of 10 women are diagnosed with vitamin D deficiency.

So where is vitamin D found? 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 case of vitamin D deficiency, your doctor may order a blood test before deciding on a supplement. The recommended dietary allowance (RDA) is 5 mg of vitamin D per day for adults and children over 3 years of age 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 intestinal walls, as well as synthesize chemicals that regulate brain function. Folic acid is especially necessary for women at the beginning of pregnancy, it helps develop the nervous system of the fetus.

Where is folic acid found? Vitamin B9 is found mainly in dark green leafy vegetables such as cabbage, spinach, lamb's lettuce, turnips, broccoli or Brussels sprouts. It is also present in beans and brewer's yeast.

It is also available in pill form with other B vitamins (especially B6 and B12). Your daily allowance 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 builds 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 in people at risk, a diet rich in calcium may reduce the risk of developing colorectal cancer.

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

The recommended calcium intake by doctors is 500 mg per day (for a child 1-3 years old), up to 1,200 mg per day for adolescents, women over 55 years old, men over 65 years old.

Zinc

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

Where is zinc found? Major food sources of zinc include oysters, lean red meat, liver, turkey, beans, wheat germ, sprouted seeds and whole grains. The recommended daily allowance for zinc is 11 mg for men and pregnant women, and 8 mg for women, including dietary sources.

Zinc supplements for vegetarians: maximum daily intake should not exceed 40 mg for adults.

Iron

Iron is an essential trace element for our bodies because it helps transport oxygen in red blood cells. It helps the immune system function properly and reduces fatigue. When the body does not have enough iron, you can become anemic 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 not as easily absorbed, in beans and dried fruit, seeds, and green vegetables.

Daily iron intake: 9 mg for men and postmenopausal women, 16 mg for women of childbearing age, and 25-35 mg for pregnant women. Daily iron supplementation should be done under the supervision of a physician. Because iron can accumulate in the body and when there is an excess of iron, the body can become seriously toxic.

Coenzyme Q 10

Coenzyme Q10 (also known as ubiquinone, chemical structure belongs to the quinone group) helps cells produce energy. 95% of the body's energy needs are metabolized by coenzymes. This is especially interesting if you exercise because it increases your energy. Coenzyme Q10 also has 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 the blood decreases. This level also decreases in people taking statins (cholesterol-lowering drugs).
Coenzyme Q10 is found in many anti-aging supplements. There is no recommended dietary intake of this substance but it appears that the minimum supplemental amount that is effective as an antioxidant in the body is 90 mg.
According to Alobacsi.vn