International Women’s Day 2023: Essential vitamins and minerals for young women, not enough from diet – essential multivitamin and supplements for young women on international women’s day 2023
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According to Puneet Sood, Country Manager, BlackmoresAlong with a balanced diet, certain vitamins and minerals are very important for women. But these are found in very less quantity in diet-food, due to which there is a fear of missing them in the daily rush. Therefore, women can start consuming multivitamins and supplements after consulting a doctor to maintain their levels.
Iron
Iron is essential for many functions in the body. A deficiency in this nutrient can reduce the production of red blood cells and cause anemia. Animal liver, meat, and dark green leafy vegetables and other food sources are rich in iron, but supplementation may be necessary for women who are already anemic or undergoing pregnancy.
calcium
Calcium helps maintain the health of bones and teeth. Calcium is essential for strong bones even with increasing age in women. A young woman needs to drink 2 glasses of milk a day, but in the rush, she misses getting enough calcium from her diet. One tablet of calcium supplement provides 500 mg of calcium required by the body.
Vitamin D3
Women who do not get enough Vitamin D3 are advised to consume it in capsule form. Vitamin D3 is essential for maintaining a strong immune system, bone and muscle strength, and calcium utilization. But despite having sufficient sunlight, its deficiency is seen in Indians, behind which the main reason is not getting it from the diet. Therefore, this deficiency can be met by vitamin D3 supplement.
fennel oil
Kalonji oil is very beneficial and is a natural source of omega fatty acids. It has been traditionally used to improve digestion, relieve cough and cold, and reduce inflammation. It is also applied to the skin for skin breakouts. The best way to take it is in supplement form. Because, in these the levels of thymoquinone and omega fatty acids present in fennel oil are specially increased.
fish oil
It is an essential supplement for adult women who are unable to eat deep sea fish every week or are vegetarians. Omega-3’s help is very important for heart, brain, eye, nervous system and skin health. Due to which physical development and health are maintained. It is recommended to take a fish oil supplement containing well-absorbed omega-3 fatty acids.
folate
This water-soluble B vitamin is essential for the formation of new cells and tissues. This nutrient also helps with the production of red blood cells and brain function. By taking this, the abnormality of the neural tube occurring in the fetus can be avoided. Therefore, it is considered necessary for women to take 400mcg of folate daily, which increases during pregnancy.
Lutein, Zeaxanthin and Q10 (CoQ10)
While Lutein and Zeaxanthin are essential antioxidants for women, Q10 (CoQ10) is an antioxidant enzyme. Lutein and zeaxanthin are important for eye function and health, and Q10 (CoQ10) is known to be important for the heart. It is difficult to get enough of these from food, so experts recommend taking supplements.
Disclaimer: This article is for general information only. It cannot be a substitute for any medicine or treatment in any way. Always consult your doctor for more details.
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