The 5 Most Important Vitamins for Women + Foods That Contain Them

Women have slightly different nutritional needs than men, which is why you often see vitamins that are marketed to women in particular.

If you eat a balanced diet, you should be able to hit your daily target of vitamins and minerals. However, sometimes this is difficult, especially for people with certain medical conditions.

Here are five vitamins that are important for women. 

1. Iron

Many people have anemia, which is a condition that happens when red blood cells become depleted.

Anemia can be caused by a lack of iron in the diet, and some of the symptoms include:

• Feeling tired or weak
• Being short of breath
• Experiencing irregular heartbeats
• Having cold feet or hands

Women are at particular risk of anemia due to blood loss during the menstrual cycle. People with heavy menstrual cycles should pay close attention to how they are feeling to ensure that they avoid getting anemia.

Foods that are high in iron include beans, dark green vegetables, red meat, pork, and dried fruit.

Pregnancy also affects the amount of iron you need. If you think you might be pregnant, get a pregnancy test from a store or make an appointment at a medical or abortion clinic Houston.

2. Calcium

Some women are also at higher risk for osteoporosis, which is a condition that affects the bones and may be caused by consuming too little calcium.

Women who have already gone through menopause tend to be at the highest risk for osteoporosis. Bone health is very important for older adults since they are at a higher risk of falling. In addition to getting enough calcium, participating in weight-bearing exercises like walking or aerobics can be helpful in preventing osteoporosis.

Many foods contain calcium, such as milk, cheese, salmon, almonds, and tofu. 

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3. Folate

Folate is a bit lesser-known than calcium and iron, but it is just as important.

Many vegetables contain folate, including broccoli, corn, avocado, asparagus, and squash.

Folate assists with cell growth and is particularly important during pregnancy since it reduces the risk of certain birth defects. If you are looking at folate supplements, you may also find them under the name vitamin B9.

4. Vitamin D

In addition to spending time outside in the sun, vitamin D can be obtained through foods such as red meat, fish, eggs, and cereals that have been fortified with this nutrient.

If you opt to spend time outside, make sure to still wear plenty of sunscreen to protect your face and body. Your skin will still absorb plenty of the vitamin even with sunscreen. 

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5. Iodine

Iodine is a mineral that is most commonly found in salt. Due to the high amount of salt that is present in most Western diets, iodine deficiency is less common than vitamin B12 deficiency or iron-deficient anemia.

However, it is still important to get enough of this element for the healthy regulation of the thyroid. 

Consider supplementing if you are a woman and believe that your diet lacks any of these five important nutrients.