Vitamins For Women's Health

Content

• The problem of iron deficiency in women.
• The effect of magnesium on women's health.
• Iodine is an important participant in the metabolic process.
• Recommendations for taking vitamins of group B.
• The need for daily intake of vitamin C.
• The role of vitamin D and omega-3 in the treatment and prevention of diseases.
• The role of zinc in maintaining women's health.

By nature, a woman is supposed to not only look good, have radiant skin, silky hair, but also be cheerful and energetic every day.

Consider the vitamins that women need every day, depending on age and condition (pregnancy, breastfeeding, menopause).

Iron. Iron deficiency is one of the most common deficiencies, occurring in 12% of the population and up to 20% among women.

The need for an adult body in iron is 5 mg per 1000 kcal of food, or an average of about 15 mg / day, in women - up to 18 mg.

Iron is present in foods in various forms: heme and non-heme. Heme iron is best absorbed from animal products. Thus, diets balanced in terms of the content of meat and offal contribute to the prevention of iron deficiency.

Animal liver contains 8–12 mg/dL of iron, kidneys and eggs about 6 mg/dL, and meat 2–3 mg/dL.

Among plant foods, unpolished oats (4.2 mg/dL), mushrooms (3.9 mg/dL), peaches and pomegranates (3 to 4 mg/dL) lead the way. Traditionally associated with iron, apples are not on the list of iron-rich foods! Much more iron, for example, in buckwheat. In vegetable, especially grain products, up to 60% of iron is in the form associated with phytic acid, which reduces its absorption. Therefore, cereals, nuts, seeds must first be soaked.

Iron is essential for the formation of D2 dopamine receptors in the brain. Therefore, iron deficiency is reduced not only to its most famous manifestation - anemia, but also affects the functions of all organs.

Iron deficiency is always associated with a chronic excess of iron consumption over its delivery, that is, a negative iron balance. This can be caused by a number of reasons, including inadequate intake of iron from food (due to an unbalanced diet), impaired absorption (due to low acidity of gastric juice), iron consumption for the needs of the embryo and fetus during pregnancy and the newborn during childbirth and breastfeeding. feeding. In addition, heavy periods are a common cause of iron deficiency in women. Iron carries oxygen in the body, aids in the production of red blood cells, supports immune function, cognitive development and temperature regulation, and is essential for proper cell growth. Iron deficiency can lead to fatigue, shortness of breath, and reduced immune function.

To improve the status of iron availability, it is necessary to control laboratory tests, maintain a healthy gastrointestinal tract and properly formulate a diet.

Magnesium supports normal muscle and nerve function, a steady heart rate, a healthy immune system, strong bones, and helps regulate blood glucose levels and normal blood pressure.

Magnesium is the fourth most abundant mineral in the body and plays an important role in the pathogenesis (development mechanism) of metabolic disorders. It was recognized as a cofactor (assistant) for more than 300 enzymatic reactions. It is critical for the metabolism of adenosine triphosphate (ATP), an energy molecule. Magnesium is essential for DNA and RNA synthesis, reproduction and protein synthesis. In addition, magnesium is essential for the regulation of muscle contraction, blood pressure, insulin metabolism, cardiac excitability, vasomotor (vascular) tone, nerve transmission, and neuromuscular conduction.

Magnesium imbalances—primarily hypomagnesemia (a decrease in the amount of magnesium in the body), since it is more common than hypermagnesemia (an increase)—can lead to unwanted neuromuscular, cardiac, or nervous disorders. Due to its numerous functions in the human body, magnesium plays an important role in the prevention of many diseases. Low magnesium levels, found in a number of studies, have been associated with a number of chronic diseases such as Alzheimer's disease, insulin resistance and type 2 diabetes mellitus, hypertension, cardiovascular disease (such as stroke), migraine and attention deficit disorder and hyperactivity (ADHD).

Magnesium supplementation is recommended for the prevention of dysmenorrhea (menstrual irregularities), premenstrual syndrome (PMS) and menstrual migraine, as well as for the prevention of menopausal symptoms.

Magnesium is great for relieving stress by activating the parasympathetic nervous system and regulating neurotransmitters that affect mood.

Lack of magnesium increases the risk of osteoporosis and fractures due to a concomitant decrease in calcium levels. If you use calcium without a sufficient level of magnesium in the body, then instead of strengthening bones and teeth, calcium will strengthen muscles and blood vessels, and can provoke urolithiasis.

An increased need for this trace element is noted during periods of severe stress.

Women are much more sensitive to magnesium deficiency and more likely to have pronounced symptoms of magnesium deficiency.

The recommended daily dose is 400 mg per day (up to 600 mg during pregnancy). Before use, consult a nutritionist or an integrative doctor!

Iodine. Among all trace elements, iodine can be considered the most important participant in metabolism. From 5% to 30% of iodine is captured by the thyroid gland, a small part - by leukocytes, the rest is received by arteries, epithelial organs or excreted in the urine.

The glands of external secretion - milk, gastric, salivary, mucous glands of the respiratory tract - capture and remove iodine. Lack of iodine increases the risk of developing cancer of the aforementioned glands, which is explained by the neutralization of active oxygen radicals by iodides, as well as the immunostimulating effect.

Thyroid hormones control the expression of hundreds of genes and are especially important for the development of the brain, the correct and timely renewal of epidermal cells (the outer layer of the skin).

With a deficiency of iodine (and hence these hormones), all life processes slow down: from the heartbeat, thinking and speech to peristalsis, the basal metabolism decreases, cold adaptation suffers, the level of lipids and cholesterol in the blood increases, and edema occurs.

Iodine-rich fish oil (770 mcg / dl), seaweed and shellfish (especially squid, sea urchin caviar), fish (especially sea - cod, perch, hake, pollock and haddock). There is it in peaches, feijoa, persimmon, cloudberries, apple seeds. But most of all iodine in seaweed is kelp.

Vitamin A ensures the proper development and function of the eyes and skin (reduces the severity of the course and the likelihood of relapses in psoriasis, acne).

A decrease in the risk of breast cancer has been documented with the use of an increased amount of β-carotene (a precursor of vitamin A). Role of retinoids (vitamin A derivatives): antioxidant effect, interaction with vitamin E, stimulation of liver protein synthesis. Japanese biochemists have found that retinoic acid in the liver regulates the circadian rhythm of glucose formation, which is especially important in type 2 diabetes.

Many carotenoids, mainly carotene, accumulate in the ovaries (the corpus luteum is a gland of the female body that is formed during ovulation and can remain active up to 12 weeks of pregnancy). The synthesis of the pregnancy hormone progesterone requires peroxidation, and carotenoids are designed to protect eggs from the mutagenic effect of peroxides. Severe avitaminosis A leads to infertility.

Carotenoids (provitamin A) are rich in red-orange vegetables and fruits, as well as greens. According to the content of β-carotene, the most active provitamin A, sea buckthorn (40) is the leader, followed by soy (10), parsley (8.5), carrots (7.2), dried apricots (5), tomatoes (3). A lot of β-carotene in sweet potato, cantaloupe, papaya, fennel.

Other carotenoids predominate in tomatoes (lycopene), cabbage, broccoli, leeks and wild garlic (zixanthin, lutein).

Resveratrol is found in grapes, red wine, peanuts, blueberries, cranberries, and chocolate. Resveratrol has anti-inflammatory properties, as well as the ability to have anti-cancer effects, suppress autoimmunity, increase physical performance and even tissue sensitivity to insulin.

Vitamin A is associated with a healthier immune system. Vitamin A deficiency reduces innate immunity by preventing the normal regeneration of mucous membranes damaged by infection and by decreasing the function of neutrophils, macrophages, and natural killer cells. Vitamin A is also essential for adaptive immunity.

Folic acid. Folic acid deficiency increases the risk of cervical, colon, brain, and lung cancers. Folic acid is especially important for a woman during pregnancy - 50-75% of serious birth defects can be prevented with sufficient folic acid immediately before pregnancy and during the first month of pregnancy.

Folic acid is found in leafy greens, vegetables, avocados, beans, and eggs.

The recommended daily dose is 400 micrograms, this requirement increases to 600 micrograms for pregnant women and up to 500 micrograms for lactating women.

Vitamin C is essential for the biosynthesis of collagen, L-carnitine and some neurotransmitters; Vitamin C is also involved in protein metabolism.

Collagen is an important component of connective tissue that plays a vital role in wound healing. Vitamin C is an important physiological antioxidant and regenerates other antioxidants in the body, including alpha-tocopherol (vitamin E). Vitamin C, by limiting the harmful effects of free radicals through its antioxidant activity, helps prevent or delay the development of certain cancers, cardiovascular diseases, and other diseases that are caused by oxidative stress.

In addition to its biosynthetic and antioxidant functions, vitamin C plays an important role in immune function and enhances the absorption of non-heme iron (the form of iron found in plant foods).

Vitamin C deficiency causes fatigue and lethargy, connective tissue weakness and capillary fragility.

Sources of vitamin C are berries, citrus fruits, herbs and vegetables.

Vitamin D

Vitamin D promotes calcium absorption in the intestines and maintains adequate serum calcium and phosphate levels to ensure normal bone mineralization and prevent involuntary muscle contraction leading to cramps and spasms. Helps prevent osteoporosis.

Vitamin D helps reduce inflammation and also modulates immune function and glucose metabolism.

Omega 3. The main food source is oily fish (mackerel, tuna, salmon, sardines and herring). Eating fish helps reduce the risk of developing various types of cancer, diabetes and a number of other diseases.

A high intake of the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) compared to the omega-6 arachidonic acid reduces the risk of breast cancer.

Sources of omega-3s include fish, seafood, caviar, algae, flaxseeds, and chia.

Sources of omega-6 - sesame oil, walnut oil, rapeseed oil, oat bran, lard, peanuts.

Zinc protects the body from toxins and foreign substances, prevents inflammation, and develops immune system T-cells to help fight viruses. Zinc aids blood clotting, taste perception and maintains stable blood sugar levels.

Since zinc is essential for T-cell development, it plays an important role in keeping the immune system working, including fighting off viral and cancer cells. Because zinc interacts with blood platelets to help with clotting, it is critical for proper healing of cuts and scrapes. It also plays an important role in maintaining healthy digestion and metabolism.

An integrated approach to health has the maximum effect:

• a balanced diet (the best source of essential nutrients);
• maintaining optimal weight;
• lifestyle changes (compliance with circadian rhythms, physical activity);
• additional intake of nutritional supplements, taking into account the individual needs of the body.

All this is a guarantee of health, beauty and longevity!