1. IRON
Iron transports oxygen throughout the body, assists in the creation of red blood cells, promotes immunological function, cognitive development, and temperature control, and is required for healthy cell growth.
Why do you require it?
When you don't have enough iron, your body produces fewer red blood cells, resulting in anaemia. This can result in tiredness, shortness of breath, and a weakened immune system. Furthermore, blood loss during your period depletes your body's iron levels, so eating iron-rich foods or taking supplements is especially essential for women with heavy periods.
SOURCES
Dark-green leafy vegetables, cereals, beans, and whole grains are also good sources. Eat these meals alongside a vitamin C-rich diet to assist your body to absorb the iron.
DAILY LIMIT
National daily recommended limit is 18 milligrammes of iron per day. If you're pregnant, increase the dose to 27 mg, and reduce it to 9 mg if you're breastfeeding.
2. CALCIUM
Calcium strengthens and maintains the strength of your bones and teeth, as well as assisting muscular function.
Why do you require it?
Because your body needs calcium for good bone health, calcium is one of the greatest vitamins for women. Women begin to lose bone density in their twenties. Calcium is your strongest protection, and you should get lots of it right now.
SOURCES
Dairy items such as milk, cheese, and yoghurt are good sources. Broccoli and kale, as well as dark-green leafy veggies.
DAILY LIMIT
National daily recommended limit is 1,000 mg each day.
3. Magnesium
Magnesium maintains regular muscle and nerve function, supports a healthy immune system, keeps bones strong, helps control blood sugar levels, and promotes normal blood pressure.
Why do you require it?
Magnesium is required in the body for around 300 metabolic processes. A deficit can also cause persistent or severe vomiting, diarrhoea, and migraine headaches. You may be at risk for magnesium shortage if you have Crohn's disease or another gastrointestinal illness that makes it difficult for your body to absorb minerals.
SOURCES
Green vegetables like okra, beans, nuts, seeds, and unprocessed whole grains are also good sources.
DAILY LIMIT
If you're 19-30 years old (350 if you're in that age range and pregnant, 310 if you're breastfeeding), and 320 mg if you're 31 or over (360 if you're in that age range and pregnant, 320 if you're lactating), you should take 310 mg every day.
4. Vitamin A
Vitamin A helps your eyes, skin, immune system, and many other body components develop and operate properly.
Why do you require it?
Vitamin A is on the list of top vitamins for women since it is essential for eyesight health. Research shows that vitamin A may help prevent cancer and boost immunological function. The National Institutes of Health advises taking 700 mcg RAE of vitamin A per day (about half a sweet potato or a little more than half a cup of spinach).
SOURCES
Leafy greens, orange and yellow vegetables (particularly sweet potatoes and carrots), tomatoes, fruits, dairy products, and fortified cereals are all good sources of it. Vitamin A can be found in multivitamins and as a standalone supplement.
DAILY LIMIT
If you're pregnant, you'll need 770 mcg, and if you're lactating, you'll need 1,300 mcg.
5. FOLATE
Folate is required for optimal brain function because it generates and maintains new cells, including red blood cells.
Why do you require it?
Folate, a B vitamin, is essential for avoiding anaemia because it helps your body generate new blood cells. Folate deficiency can cause significant issues, such as an increased risk of cervical, colon, brain, and lung cancer. Obtaining adequate folic acid immediately before and throughout the first month of pregnancy can prevent 50 to 75 percent of severe birth abnormalities.
SOURCES
Leafy green vegetables, avocados, beans, eggs, and peanuts are all good sources. Folate (folic acid), a synthetic version of folate, is present in supplements and is frequently added to enriched cereals, breads, pastas, and rice.
DAILY LIMIT
The daily recommended quantity is 400 micrograms, whereas pregnant women and nursing women require 600 micrograms and lactating women require 500 micrograms, respectively.
6. BIOTIN
Biotin aids in the formation of fatty acids and blood sugar, which are used for energy production in the body. Plus, it helps metabolize amino acids and carbohydrates.
Why you need it?
While a lack of biotin is rare, getting sufficient amounts staves off signs of deficiency including hair loss, brittle nails, and a scaly, red facial rash.
Biotin supplements are also sometimes prescribed by doctors for other reasons too, like easing multiple sclerosis symptoms, reducing diabetes-related nerve damage, or aiding growth and development during pregnancy, according to the National Library of Medicine.
SOURCES
Cauliflower, liver, sweet potato, almonds, avocado, seeds, eggs, milk, cereals, and raspberries are all good sources.
DAILY LIMIT
The National Institutes of Health advises that women aged 19 and above receive 30 micrograms of biotin each day. If you're lactating, increase the dose to 35 mcg each day.
7. ZINC
It protects against poisons and foreign substances, as well as developing T-cells that aid in the fight against viruses. Zinc aids in blood coagulation, taste perception, and blood sugar regulation.
Why do you need it?
Zinc is required for the development of T-cells, which aids in the proper functioning of your immune system, including the battle against virus-infected and malignant cells. Zinc is necessary for the correct healing of wounds and scrapes because it interacts with blood platelets to aid in blood coagulation. It also aids in the maintenance of a healthy digestive system and metabolism.
SOURCES
Zinc-rich foods include beans, almonds, and seeds, to name a few. Because you only need so little zinc, it's simple to overdose and have bad consequences.
DAILY LIMIT
Women 19 years and older require eight milligrammes of zinc daily, a pregnant woman needs 11 milligrammes, and a breastfeeding woman needs 12 milligrammes.
CONCLUSION
Since it is difficult to micromanage all these nutrients, Mettle has came up with an excellent product for women which offers them all these essential nutrients and minerals in right amount. Other than these nutrients it also provides them right amount of protein for their daily diet. try our new Mettle Her Whey Protein.
