Nutrition women need
Good health is based on nutrition, proper pure water intake, regular exercise, sufficient rest and mental and emotional balance. Peoples need for nutrients is individual, differs by gender, age, occupation, place of residence etc. However, a good foundation of certain known vitamins and minerals is essential for each human body to function properly. These are 13 vitamins and 16 minerals, and in addition, there are various other necessary nutrients, such as herbs, fatty acids (omega), amino acids, sugars etc.
Lack of certain nutritional substances are common in women and more so in a particular age range more than other. This is normal, as the role and function of the female body is very related to age. Their nutritional needs are therefore not necessarily the same throughout life and this is good to be aware of when opting for nutrition and dietary supplements.
Studies show that women’s intake of nutrients depends very much on certain risk factors e.g. financial status, social status and environment as well as personal habits.
Women of all ages need:
Fat-soluble antioxidant vitamins A, C and E. They counteract the harmful effects of free radicals in the body. Damage caused by them is among others, an underlying causes of aging and many diseases affecting the cardiovascular system, skin, eyes and brain.
Vitamin D. The importance of this vitamin cannot be emphasized too often. Every day new information is added that supports the need of getting enough of it and the age of the consumer does not matter. To name a few, vitamin D is important for bone health, brain function, to balance mental fluctuations and for hormonal balance. Women of all ages are at risk of being too low in vitamin D, especially those living in the north, where there is less sun. It is difficult to get enough vitamin D from food, and therefore it is good to take it as a dietary supplement or to sunbathing on regular basis.
Vitamin K; The main function of Vitamin K is modifying proteins to give them the ability to bind calcium. K1 promotes blood clotting, K2 works with vitamin D and calcium to maintain bone structure and build bones. It helps prevent calcium build-up in the arteries around the heart and calcification of the joints. Heart disease is the main cause of death in women in the United States and the intake of vitamin K2 reduces that risk. Women who have been on antibiotics are likely to experience lack of these vitamins, as well as those who are ingesting certain drugs such as cholesterol lowering drugs or suffer from gastrointestinal diseases. Vitamin K is obtained from cage free eggs, dark green vegetables (K1), liver and fermented food (K2), but it is also produced by the intestinal flora in healthy gastrointestinal tract (K2).
Vitamin B: All Vitamin B´s, including B12 and Folate are important for the metabolism of women, to prevent fatigue and maintenance of cognitive function. Older women, those suffering from anaemia, vegetarians and vegans are at the highest risk of lacking B-vitamin, as they are readily found in animal products such as liver, dairy and eggs.
The minerals of calcium and magnesium – They are essential at all ages for the maintenance of strong bones, teeth, heart, energy metabolism, muscle- and nerve-function and much more. Older women are specifically at risk of getting magnesium deficiency. Calcium protects against the main health threats that women face; heart disease, osteoporosis, diabetes and cancer. Calcium is in dairy products such as yogurt, milk and cheese, sardines and sesame seeds, to name a few. Magnesium is obtained from almonds, dark chocolate, pumpkin seeds, sesame seeds, sunflower seeds, spinach and more. To increase utilization, soak seeds in water for 8 hours before use and light cook spinach before consumption.
Iron. The most common deficiency in the world, especially among adolescents and young women. There are two forms of dietary iron; Heme and Non-Heme iron. Heme-iron is more easily absorbed in the body, and that is found only in meat, poultry, eggs, organ meats, seafood and fish.
Zinc. Strengthens the immune system, helps with hormonal balance and more. It is found in many seeds such as pumpkin seeds, but also most meat, beans etc.
Iodine. Necessary for normal thyroid function and metabolism. Particularly important for young women and during pregnancy, for normal fetal development. Available from seafood and seaweeds.
Selenium. An extremely vital antioxidant trace mineral for the human body, enhancing the body´s resistance against diseases and stress. Necessary for variety of physical activity including normal functioning of thyroid hormones, immune system and fertility. Among the foods high in Selenium are brazil nuts, cereals, beans, eggs and certain meat such as liver.
Omega 3. Contributes to the normal development of infants and the brain development in the fetus at the embryonic stage. It is anti-inflammatory, has good effect on the mood and mental balance, brain function, cholesterol, arthritis and more. Use only high quality omega oils from a reliable source.
Nutritional Focus for specific age ranges:
18 -30 years old – Young women of childbearing age:
Folate – another name of Folic acid or vitamin B9. All pregnant women are advised to take extra Folate, to reduce the risk of birth defects during pregnancy. Women who are thinking of becoming pregnant should start taking this vitamin for up to half a year before pregnancy.
Iron – At this age, it is easy to encounter a lack of iron. The women who are most of risk are those who do not eat much meat, pregnant women, athletes and women experiencing heavy menstrual bleeding.
Vitamin C and E: These antioxidants support the immune system and help reduce the risk of heart disease and accelerate the healing of wounds to name a few.
30 – 40 years – Women of childbearing age:
The same supplements as the younger women of childbearing age, but at the end of this period, women’s bodies start to prepare for the menopause, and then it may be a good idea to put extra focus on:
Omega3 fatty acids – watch out for the quality.
B-complex – Help maintain metabolism, muscle tone, sharp thinking and mental well-being.
40 – 60 years old – middle aged women:
Omega3 and B vitamins. At this point special emphasis must, in addition to the nutrients mentioned before, be placed on herbs and else, that assist balance undesirable symptoms of menopause, such as Black cohosh, Vitex agnus-castus, Evening primrose oil and more.
Vitamin D3- and K2- and Calcium. Vitamin D is believed to reduce the risk of breast cancer by 50% and also reduces the risk of other types of cancer such as cancers of the ovaries. In addition, it reduces the risk of diabetes and is essential for the utilization of calcium for maintenance and bone development. In women over fifty, vitamin D and Calcium can reduce the risk of bone fractures by 38%. K2 works with vitamin D3 and the two of them should be consumed together.
Turmeric – antioxidant and anti-inflammatory herb.
60 years old and older-mature women:
As the years pass and the body experiences wears and tears while growing older, it is more likely that various degenerative diseases present themselves. These include diseases such as osteoporosis, diabetes, cancer, cardiovascular disease, etc. Women of this age must therefore focus on absorbing nutrients that strengthen their immune system, their bones, support joint health, metabolism and circulatory system. Because the absorption of nutrients is often poorer with age, it is necessary to take good care of getting a sufficient amount of all nutrients and taking a dietary supplement if necessary.
The minerals calcium and magnesium together with D3 and K2 for the bones, immune system, cardiovascular system and more.
Omega 3 for the brain and joints.
All B-vitamins, watch out for B12 deficiency as its absorption can decrease with age.
Turmeric or other anti-inflammatory herbs.
Garlic, Echinacea angustifolia and Aloe vera are all herbs with a reputation as effective immune system supporters.
A final note worth considering:
At all ages you have to make sure your gastrointestinal tract and gut flora are functioning optimally. Only so the digestion is as it should be; absorbing the nutrients from the food you ingest and generating fuel for the cells of your body. To support the intestinal flora, you can take pro- and prebiotics, eat fermented vegetables, drink kefir, kombucha or use other form of fermented food according to your taste. See more about the intestinal flora in another blog: https://purenatura.is/mood-food/
Certain medications, cosmetics, plastic materials, toxins such as herbicides and pesticides and others may interfere with the absorption of nutrients, e.g. by adversely affecting the gut flora. These can be common drugs such as antibiotics but also phthalates and other undesirable manmade substances lurking in our environment, who interfere with normal metabolism and may cause imbalances or lack of certain nutrients. This factor is a growing problem as pollution around us increases. Women of all ages need to be aware of this fact in order to avoid problems. They can take responsibility for their health and well-being by carefully choosing their cosmetics and avoid undesirable ingredients. Those who need to take medicines, be aware and do the necessary counterbalancing measures to prevent deficiencies.
It does not matter what age a woman is, her body needs to be looked after and cared for at all ages. Good and nutritious food is the most natural way for a woman to get the essential nutrients to thrive and feel her best, but food is not the same as food. The origin of the food ingested, its processing and quality makes all the difference.
However, if you decide to take food supplements, select those that are made from the best available ingredients for exactly the same reason. Pure Natura whole food supplements are on top of that list.
References:
Bætiefnabiblían Earl L.Mindell
