Women, throughout their different life stages, require a proper balance of vitamins and minerals to maintain optimal health. Adolescence, pregnancy, breastfeeding, and menopause are periods when nutritional needs vary, and it is essential to pay attention to certain key nutrients. Below, we explore some of the most important vitamins and minerals for women's health and how they impact physical and mental well-being.
Magnesium
Magnesium is vital for the balance of the nervous system, muscle function, and the regulation of blood sugar and blood pressure levels. During the menstrual cycle, a magnesium deficiency can increase irritability, cause fatigue, and lead to sleep problems or muscle cramps. Furthermore, long-term magnesium deficiency can increase the risk of developing hypertension, diabetes, osteoporosis, and migraines. The best natural sources include dark chocolate (minimum 75% cacao), raw almonds, legumes such as chickpeas and lentils, and grains such as quinoa and oats.
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B complex
Vitamins within the B complex play a fundamental role in metabolism and the nervous system. Among them, vitamin B1 promotes communication between neurons, B6 promotes the production of serotonin (the "happiness hormone"), and B9, or folic acid, is essential during pregnancy to prevent neural tube defects in the fetus. They are found in foods such as whole grains, eggs, salmon, chicken, and milk.
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Folic Acid (Vitamin B9)
Folic acid is crucial for the formation of new cells. During pregnancy, supplementation with this vitamin is essential to prevent birth defects. It is recommended that all women of childbearing age supplement their folic acid intake, as it is a vital nutrient in the early stages of pregnancy. Natural sources include green leafy vegetables such as spinach, broccoli, and legumes.
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Iron
Iron is essential for the production of red blood cells and for transporting oxygen to all cells in the body. Women of childbearing age, due to menstruation, are prone to iron deficiency, which can lead to fatigue, lack of energy, and anemia. Pregnant women also have higher iron requirements. Foods rich in iron include red meat, lentils, spinach, and dark chocolate. To improve its absorption, it is recommended to combine it with foods rich in vitamin C, such as citrus fruits.
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Vitamin D
Vitamin D is essential for bone health, as it facilitates the body's absorption of calcium. It also helps regulate blood pressure and serotonin levels. However, our bodies can only produce this vitamin through sun exposure. For women who don't get enough sunlight, supplementation or consuming fortified foods such as dairy products and fatty fish like salmon is recommended. Vitamin D deficiency can increase the risk of osteoporosis, so it's crucial during menopause.
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Calcium
Calcium is necessary for the development and maintenance of bones and teeth. Women should ensure they get enough calcium during adolescence, pregnancy, breastfeeding, and, especially, menopause, when bone loss accelerates significantly. Foods rich in calcium include almonds, sesame seeds, tofu, sardines, and dairy products. Vitamin D plays a crucial role in the absorption of this mineral.
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Potassium
Potassium is essential for maintaining healthy blood pressure levels and preventing cardiovascular problems, a risk that increases with age in women. It also helps regulate fluid balance in the body and prevent muscle cramps. Sources of potassium include bananas, potatoes, cabbage, mushrooms, and kiwis.
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Women should pay special attention to their vitamin and mineral intake to maintain good health throughout the different stages of life. Incorporating foods rich in these nutrients and considering supplements when necessary can make a significant difference in overall well-being, energy, and long-term disease prevention. It's also possible to supplement certain nutrient deficiencies with capsules, powders, and tablets. Maintaining a balanced diet, along with adequate sun exposure and taking supplements when needed, is key to a healthy and active life.