As we celebrate Women’s Health Month, it’s essential to focus on women’s unique nutritional needs. Many women who eat a typical Western diet are often deficient in important nutrients such as iodine, vitamin D, and calcium, says Christina Downey, M.D., chief of rheumatology and internist. says.
These deficiencies may be more pronounced among people following a vegetarian or vegan diet, who may also be deficient in iron, vitamin B12, and folic acid. These vitamins and minerals play important roles in a variety of bodily functions, from maintaining bone health and energy levels to supporting thyroid function and preventing anemia. Without proper intake, women can experience various health problems such as fatigue, muscle weakness, and even heart problems. Addressing these deficiencies through a balanced diet and targeted supplements can significantly improve a woman’s overall health and quality of life.
The role of vitamins as women age
Women have different nutritional needs as they age. Menstruating women are at higher risk of developing iron deficiency because they lose blood each month, Downey said. As women age, especially after menopause, the risk of bone weakness increases, making vitamin D and calcium even more important. She also said women who are pregnant or who may become pregnant should take folic acid to support healthy fetal development, which begins before pregnancy is known.
Older women experience decreased lean muscle mass and increased body fat, highlighting the need for adequate protein intake. Additionally, women who take certain medications or drink alcohol can develop vitamin B deficiencies and require supplementation.
Deficiency and weight management
Achieving a healthy weight requires a holistic approach that goes beyond just diet and exercise. Nutritionally, Downey says it’s important to get enough protein, fiber and healthy fats. These nutrients support muscle growth and digestion, help you feel full, and reduce the temptation to overeat.
Downey says strength training is important for maintaining lean muscle mass, which is essential for boosting metabolism, while aerobic exercise helps burn fat, improve heart health, and improve mood and sleep quality. It is said that it will help improve. She also says that proper sleep and effective stress management are important. Chronic sleep deprivation and high stress levels can lead to overproduction of stress hormones, which can hinder weight loss efforts.
“Iodine deficiency can cause hypothyroidism, which makes weight loss difficult. Other deficiencies that cause muscle weakness and fatigue can prevent regular exercise and affect weight management. ” says Downey.
Where can we find vitamins in food?
“Diet is always better than supplements. Eating a variety of fruits, vegetables, whole grains, and healthy fat sources almost always prevents vitamin deficiencies in healthy people,” says Downey. says Mr.
Foods containing each vitamin include:
- Iodine: seaweed, plain yogurt, milk, fortified bread, eggs, fortified salt
- Vitamin D: fatty fish, mushrooms, fortified milk, egg yolks
- Calcium: Dairy products, kale, broccoli, salmon, soy, oats
- Iron: Fortified breakfast cereals, white beans, spinach, kidney beans
- B12: Fortified cereals, salmon, milk, nutritional yeast
- Folic acid: dark leafy vegetables, chickpeas, peanuts, whole grain bread
Downey recommends consulting your doctor before starting to take any supplements, especially if you are taking other medications. Multivitamins are generally safe, but be careful with fat-soluble vitamins such as A, D, E, and K, which can accumulate to toxic levels. Water-soluble vitamins are excreted from the body, so they are less likely to cause toxicity.
“While there is no magic bullet for weight loss with supplements, they may be appropriate for some people,” Downey says.
For more information about health services designed for women, visit Loma Linda University Health at lluh.org/womens-health.
