DIETARY SUPPLEMENS AND WOMEN’S HEALTH
When it comes to making sure you are getting the vitamins and minerals your body needs, food is the best option. Many women can get the nutrients they need by choosing a healthy eating style, which includes a variety of vegetables, fruits, whole grains, low-fat or fat-free diary and lean protein foods. Dietary supplements may also be recommended if foods that provide important nutrients aren’t being consumed or in sufficient amounts, or when a vitamin or mineral deficiency has been diagnosed by a health care provider. So, what about all those ads for vitamins and minerals specially designed for the needs of women? Here’s the scoop:
Calcium- Calcium helps keep bones strong and may reduce the risk of certain diseases such as osteoporosis. Focus on getting the calcium you need from foods and beverages, such as low-fat or fat-free milk, cheese and yogurt.
Vitamin D- The sunshine vitamin, for our body’s ability to produce some vitamin D after being out in the sun. However, geographical location, time of year and use of sunscreen can all influence this natural source of vitamin D. You can also get vitamin D from foods such as eggs, fatty fish, fortified milk products and mushrooms that have been treated with ultraviolet light.
Vitamin B12- Vitamin B12 is found in animal products. Lean meats, fish, poultry, eggs and low-fat dairy foods are good sources of this vitamin. Vegetarians, vegans and others who avoid these foods can get vitamin B12 from fortified foods including some breakfast cereals and meat substitutes, but a supplement may also be needed.
Folate and Folic Acid- Your body needs folate to keep red blood cells working normally. Most women can get the folate they need by including a variety of food sources, such as dark green leafy vegetables, oranges, nuts, beans, seafood and dairy products in their eating patterns.
Magnesium- Sources of magnesium include: beans, nuts, whole grains and green leafy vegetables. Focusing on food sources of magnesium is often preferable to magnesium supplements. Are you getting the vitamins and minerals your body needs? To find out if your eating style is providing you with the vitamins and minerals your body needs, meet with a registered dietitian nutritionist. An RDN can evaluate your nutritional intake.
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