The right vitamins for women in their 30's
The importance and vitality of nutrients and vitamins are taught to us from early childhood. Every human requires the almost same set of vitamins but the intake amount may differ depending upon an individual’s age and sex. Women are completely different from the other sex and their body requirements of nutrients, proteins and vitamins are, therefore, quite diverse. In our fast-paced lives, many times we are unable to pay heed to the importance of a balanced diet, especially in the early years of life which may show negative impacts later on. Below are some nutrients that are essential for holistic growth:
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1. Vitamin C
Vitamin C is a strong antioxidant that every woman must include in her daily diet. Not just this, vitamin C helps in the production of collagen that keeps your skin healthy and young. These vitamins are also highly suggested for a strong immune system, especially in women.
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Vitamin C foods that can help: Citrus fruit, peppers, strawberries, blackcurrant, broccoli, and potatoes are some of the popular food items that include a high amount of vitamin C.
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2. Vitamin E
Vitamin E is another powerful antioxidant which protects the cells in your body from oxidative stress. To function normally it is vital that your body receives the required amounts of Vitamin E on a regular basis.
Vitamin E Foods that can help: Avocados, sunflower seeds, almonds, peanuts are good sources of vitamin E.
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3. Vitamin D and Calcium
Women are quite likely to lose calcium after their 30s which makes their bones weak. Vitamin D works with calcium and helps absorb it in the body which ultimately keeps your bones healthy. It also keeps your immune system healthy and functional. Another amazing thing about Vitamin D is it helps in weight loss and also keeps your heart healthy.
Things that can help: A very easy source of vitamin D is sunlight. However, other foods rich in Vitamin D include cod liver oil, fortified food items, mushrooms, and fatty acids.
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4. Folic acid
Folic acid, also known as folate or vitamin B9, is advised for the growth and production of cells. As women in their 30s are mostly in their childbearing years, folic acid can help maintain your health and prepare you for a healthy pregnancy. Folic acid keeps you in a good mood and also enhances your memory power.
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5. Iron
Vitamins for a healthy life are important, and along with this, iron also plays a key role. Both low and excess intake of iron is harmful to women’s bodies. While excessive intake can lead to stomach pain and vomiting, low intake can cause heavy menstrual flow and anemia. It is needed for even pregnant women to have a proper intake of iron to maintain the health of both the baby and the mother. Without ample iron consumption, you may feel tired, restless and may become prone to infections.
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Foods that can help: For vegetarians, spinach, beans, chickpeas, lentils, broccoli, peas etc. are a great source of iron.? However, if you are a non-vegetarian, you can get iron from red meat, turkey and fish are also healthy options.?
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6. Vitamin B supplements
When talking of essential vitamins for women, it is important to count the value of vitamin B supplements that are easily available. It helps you keep your mood relaxed, happy and your body healthy. As women mostly have a tiring schedule, be it a housewife or a working one, they must provide their body with the right vitamin B supplements to reduce everyday anxiety.
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Conclusions
Now that you know about all the benefits these vitamins provide to your body, do not have a second thought and make the necessary changes in your lifestyle as well as diet. From keeping your bones and skin healthy to maintaining your immune system and health, these vitamins help in all these tasks. The 30s is a major turning point and you must give yourself the amount of care and attention you need.
So, are you ready to bring this positive change to your life?