8 Most Important Vitamins And Minerals For Women’s Health

Photo credit: Flickr

Photo credit: Flickr

Women’s body is a piece of art, however, it needs certain vitamins and minerals to function normally. Here are minerals and vitamins that are most important most important.

1. Vitamin K2

Vitamin K is essential for every woman and it plays an important role in prevention of blood clots, as well bone health. One of the most important components of vitamin K is menakion 7, known as MK 7 (vitamin K2). Research has shown that this component prevents, but also treats certain diseases like osteoporosis, cardiovascular disease, Alzheimer’s and cancer.

Vitamin K2 is actually a relative of coenzyme Q10. It has proven itself to be very useful in preventing bone loss, reducing calcification of the arteries, and the regulation of cholesterol. Recent research shows that vitamin K2 is incredibly effective in slowing the degradation of bone cells and increasing the mineralization resulting in stronger, healthier bones. It is primarily found in organically produced meat.

Photo credit: Flickr

Photo credit: Flickr

2. Magnesium

This is a very important mineral for the woman’s health. Some call it a miracle mineral because of its healing effect when it comes to treating numerous diseases, as well as for its ability to rejuvenate the aging body.

We know that it is necessary for many enzymatic reactions. Particularly with the production of cellular energy, but also for the health of the brain and nervous system, and for healthy teeth and bones. Magnesium protects against stress, and its natural sources include leafy green vegetables such as spinach, whole grain cereals, bananas, walnuts, peanuts, bran, legumes, milk, tuna, fish, fruit juice, strawberries, sugar syrup from molasses and honey. Add some of these foods in your diet and stay healthy.

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Photo credit: Flickr

Photo credit: Flickr

3. Folic acid

It is, in fact, an extremely important vitamin that helps build new cells, protects pregnancy and plays an important role in the health of the heart and the entire cardiovascular system. It is also important for normal brain function and mental and emotional health. Folic acid prevents irritability, fatigue, depression, lack of concentration and insomnia.

It plays important role in the creation of DNA and RNA, the genetic material of the organism, and it is particularly important when the tissues and organs grow rapidly (pregnancy, childhood). Folic acid and vitamin B12 participate in the creation of red blood cells, which carry oxygen to all parts of the body. It is useful for some types of anemia. Good natural sources include dark green leafy vegetables, legumes, soya, oily fish and fruits like avocado or orange.

Photo credit: Pixabay

Photo credit: Pixabay

4. Biotin

Biotin is also known as vitamin B7 or vitamin H. Hair and nails require biotin for growth and development.

However it has more important role in the process of gluconeogenesis (glucose formation from lactate and amino acids), in the synthesis of fatty acids and the synthesis of glycogen (the storage form of glucose). Its deficiency is also rare, and if it does happen the first sign is the hair loss, followed by redness around nails. Here are some of the delicious foods that contain this essential vitamin. It can be found in chicken, cauliflower, fish, bananas, peanuts, cheese, liver, mushrooms, carrots, brewer’s yeast and eggs, or only in the egg yolk. If you eat any of these foods regularly, you are on the right track.

Photo credit: Pixabay

Photo credit: Pixabay

5. Vitamin B12

This extremely important vitamin is necessary for normal brain function, but equally it prevents heart disease and stroke. It maintains nerve and blood cells healthy, helps build DNA and it is extremely important for vegetarians because it prevents anemia. This vitamin is required wherever the cells multiply.

It is synthesized in the colon which means that it cannot be absorbed and, like others, must be taken with food. Some experiments have reported success in the prevention of Crohn’s disease, depression, high homocysteine levels, atherosclerosis, hypercholesterolemia, and infertility in women. The biggest quantity of vitamin B12 can be found in oily fish, especially sardines, followed by meat (but one that is organically produced, or in meat of animals that are fed with natural foods), eggs, milk and milk products.

Photo credit: Pixabay

Photo credit: Pixabay

6. Vitamin D

Vitamin D is actually a hormone, and it is responsible for strengthening bones, calcium absorption and healthy immune system.

It is also essential for normal functioning of nerves and thyroid gland, and can prevent the occurrence of breast cancer while it helps in the treatment of same. It is mainly found in fish oil and meat, milk and dairy products and egg yolk. Certainly, the best source of vitamin D is hiding in the sun, but most people still don’t absorb enough. People with dark skin should be 20-30 times more exposed to sun to get the same amount of vitamin D as people with light skin. Therefore, experts suggest that vitamin D should be taken as a dietary supplement.

Photo credit: Pixabay

Photo credit: Pixabay

7. Calcium

Calcium is present in many foods and that is the potential we certainly need to use if we want to preserve healthy teeth and strong bones. As we get older this mineral is absorbed less and less, and sometimes it needs to be administered in the form of pills and supplements, so we can compensate the lack of calcium in the body.

Calcium is known as a building element for strengthening bone, teeth and nails, but it is less known that it acts very positively on the nerves, muscles, digestive organs, blood circulation and metabolism. Calcium benefits are extremely important during pregnancy, lactation, or in premenopause and menopause, when there is need for relieving symptoms of PMS and when we need to slow down the aging process.

Photo credit: Pixabay

Photo credit: Pixabay

8. Iron

Iron as one of the most important minerals in the body, is especially crucial during pregnancy, but also after it. Its key role is to build red blood cells whose main role is to supply vital organs and tissues with oxygen, and the first indication of iron deficiency is constant tiredness and lack of energy.

Therefore, iron deficiency in women most often occurs due to inadequate nutrition, meatless (vegetarian) diet or heavy menstrual bleeding, which can often lead to anemia, so iron supplements are strongly recommended. Foods rich in iron are cereals, dark chocolate and cocoa powder, pumpkin seeds, walnuts, peanuts, hazelnuts, almonds, beans and legumes, dry apricot, plum, dark leaves like spinach, artichokes and others. So before any supplements, it is best to try some of these natural sources.