For Women: The Essential Vitamins and Minerals

The female body is a complex and dynamic machine capable of administering commands, bearing children and running a marathon. With so many demands to be met, dietary nutrition is a vital component of every womans health. Life today is not what it was 20 years ago, though. Fast food, unhealthy snacks and large quantities of soda are often the mainstay, because time in the kitchen means time away from work and family obligations. Women therefore need to be aware of what vitamins and minerals are essential to their good health.

Support for Female Hormones

Glands are organs that manufacture and secrete chemicals, hormones and fluids for an array of body functions. The endocrine glands in particular secrete hormones, and this system includes the thyroid, pancreas, and ovaries. These organs need proper nutrition in order to operate and maintain hormone balances. Vital nutrients that can help achieve this include the following:

• Vitamins C, E and B-complex
• Zinc
• Chromium
• Selenium
• Alanine
• Glycine

Taking Vitamins for Breast and Heart Health

In studies, two vitamins from the B group, folic acid and B12, have shown to reduce risk for breast cancer. Folic acid is required for the successful construction and repair of DNA. When the body grows or renews tissues and organs, DNA must exactly replicate itself. During this process, mistakes can and do happen that accidentally lead to the formation of cancerous cells. In a study conducted at the University of Vermont, researchers discovered folic acid helps protect against this. Vitamin B12 works directly with folic acid to manufacture DNA. Similar to folate, B12 is critical for ensuring that DNA messages remain correct without cancer-inducing mistakes. Research has proven that women with the lowest levels of B12 in their bodies also have the highest rates of breast cancer. To this end, B12 is also needed for healthy nervous system functions and the production of energy. Egg yolks, fortified cereal, orange juice, asparagus, white rice and kidney beans are great sources of B12. For the heart, potassium and vitamin E each poses a wealth of benefits. Potassium is known to transmit nerve impulses and help muscles contract. It also, however, maintains healthy blood pressure. Research suggests that women who receive plenty of potassium in conjunction with a healthy diet can even do away with blood pressure medication after a time. Servings of low-fat yogurt, raw spinach, turkey, skinless chicken breasts, tomato and bell peppers all contain potassium. Vitamin E is celebrated for its disease-prevention capabilities, among which include heart disease and other serious cardiovascular complications. Vitamin E also helps improve the immune system and contains antioxidants that fight against free radical damage. Viable sources of this vitamin include sunflower seeds, avocado, almonds, peanut butter and raw spinach.

Vitamins to Improve Overall Health

While women are faced with a host of health concerns that each need individual assessment, bone health is of grave importance. Statistics reveal that approximately 10 million Americans currently have osteoporosis, with eight million of those cases being women. Osteoporosis is a disease characterized by low bone mass in which bones become weak and can break from a minor fall or simple sneeze. According to the National Osteoporosis Foundation, calcium and vitamin D are two of the most essential nutrients for battling this disease. Recent studies further reveal that calcium may help reduce PMS symptoms, such as bloating and moodiness. Calcium also helps muscles contract, blood clot and the body maintain normal blood pressure. A combination of foods, such as shrimp, spinach, fatty fish, eggs and dairy products, is the best way to supplement the body with both calcium and vitamin D. Iron is another nutrient of utmost importance to women. This mineral reduces fatigue by manufacturing red blood cells, which in turn transport oxygen to the body. Without adequate iron, red blood cell supplies dwindle, and women begin to feel weak and fall susceptible to illness. Jackie Newgent, a registered dietician, states, Women require more iron than men do because they shed red blood cells when theyre menstruating. Most women fall short of the daily recommended allowance of 15 mg (30 mg for women who are pregnant). Meat and fish are the two most viable sources of iron. Lean steak, chicken, lobster tail and clams are some meat dishes to try. Other food sources of iron include pumpkin seeds, breakfast cereal, prunes and whole-wheat bread. Sources: http://www.healthy.net/scr/column.aspx?Id=657 http://www.healthmartpharmacy.com/site47.php http://www.mylifetime.com/lifestyle/health/diet-nutrition/five-vitamins-and-minerals-women-need?page=0,0 http://www.nof.org/osteoporosis/diseasefacts.htm

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