Men and women have different nutritional needs, owing to their different body structures. Women go through various phases as they experience menstruation, pregnancy and menopause--all of which require essential vitamins to help in the body's processes. At a time when we are deluged with information on an array of vitamins and minerals, it is wise to arm ourselves with information on vitamins fit for each stage of a woman's life.
Significance
Vitamins are essential chemicals needed by our body to function properly. But unfortunately, our body was not designed to make all the vitamins we need, except for vitamin D, thus, the need to source the vitamins from the foods we eat or supplements.
Antioxidants
Antioxidant vitamins include vitamin A, C and E. Antioxidants fight highly reactive and unstable molecules called free radicals, which, if not controlled, might lead to the development of chronic diseases.
Vitamin A builds and strengthens the bones, soft tissue, skin and mucous membranes. It also regulates the immune system and fights off infections. Vitamin C plays an important role in the formation of red blood cells and facilitates wound healing while also increasing alertness and concentration. A group of fat-soluble compounds, vitamin E is a powerful antioxidant that might prevent or delay chronic diseases and slow age-related changes in the body.
Most green leafy vegetables, fruits and nuts are abundant in antioxidant vitamins.
B Vitamins
Vitamins B6, B12 and folic acid are essential to brain function, red blood cell formation and for building DNA.
Pregnant women especially benefit from B vitamin as it lowers the risk of birth defects. Vitamin B6 is important for metabolism, and a deficiency can result in a form of anemia. Vitamin B12 is needed to help make DNA, the genetic material in our cells.
Since the Food and Drug Administration required the addition of folic acid to food products in 1996, the vitamin can now be found in fortified breakfast cereals, breads, flours, rice,and other grains. Food sources of vitamin B6 include avocado, banana, meat and poultry. Vitamin B12 is in foods such as cheese, eggs, fish and milk, but women older than 50---who have difficulty absorbing natural vitamin B12---should get more of the vitamin from fortified cereals.
Vitamin D
A good dose of sunlight is what you need to produce vitamin D in your body, as very few foods contain the vitamin. It activates two of the most important minerals---calcium and phosphorus---to keep your bones strong. When you don't have enough vitamin D in your system, the body turns to your bones to replenish its supply of calcium and phosphorus, making your bones thin. Thinning bones might later result in osteoporosis, or gradual bone shrinkage that's more common in women than men. Because older women have more difficulty producing vitamin D, the USDA recommends taking extra vitamin D from fortified foods or supplements.
Vitamin K
Older women need vitamin K the most, as it plays a key role in promoting strong bones. It is important to have a consistent amount of vitamin K in the body, as it might interfere with other drugs taken for blood clots---a condition that might restrict the flow of blood to the heart or to the brain.
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