For optimum health, all vitamins and minerals are necessary. In your body, vitamins and minerals frequently collaborate. The best way to receive your vitamins and minerals is to eat various foods from all dietary categories. To make a nutritious meal, including fruits, vegetables, dairy, grains, and a range of protein items.
Folic acid
Folic acid (also known as folate) is a type of vitamin B found in Vitamin B9.
Why is it significant?
- Aids in the production of blood cells and DNA for new cells in the body.
- It aids in the prevention of neural tube abnormalities, which occur during the first three months of pregnancy.
- Premature births and low birth weight are reduced.
Who might be in need of it?
All pregnant or planning to become pregnant women need 400–800 mcg of folic acid per day, which can be obtained from dietary supplements (most prenatal vitamins include this amount) or fortified foods such as many morning portions of cereal.
What foods contain it and where can you find it?
Oranges and pure orange juice, nuts, beans, chicken, lean meat, whole grains, and folic acid-fortified cereals are all good sources of folic acid.
Vitamin B-12
Why is important?
- Aids in the production of red blood cells in the body.
- Neurons (brain and nervous system cells) are aided.
Who might be in need of it?
- Some women may be deficient in B-12. Consult your doctor or nurse about taking a B-12 supplement if you are.
- Pregnant women- Vitamin B-12 is critical for the growth of your unborn child. Your kid may have a low birth weight or other health issues if you don’t get it.
- Vegetarians- Because vitamin B-12 is mostly found in animal sources, you may need to take a supplement to ensure enough intake. Also, if you are solely giving your infant breastmilk, consult your doctor or nurse because your kid may require a supplement.
What foods contain it and where can you find it?
Low-fat or fat-free milk, eggs, liver, poultry, clams, sardines, flounder, herring, blue cheese, nutritional yeast, and foods fortified with vitamin B-12, such as fortified soy drinks and veggie burgers.
Vitamin D
Why is it important?
- Calcium aids in the formation of strong bones and the prevention of osteoporosis.
- It also aids in the reduction of inflammation in your cells.
- Aids in the battle against bacteria that can make you unwell.
Who might be in need of it?
- Women who: Do not receive a lot of sunshine (you live in the northern part of the country or are homebound)
- Are black, Hispanic, or Asian-American
- Are a postmenopausal woman
- Are overweight
- Have inflammatory bowel disease or another illness that makes fat absorption difficult in the gut (vitamin D is a fat-soluble vitamin, meaning it has to be absorbed by the gut)
- Have undergone gastric bypass surgery? (weight loss surgery)
- If you suspect you are deficient in vitamin D, consult your doctor or nurse. Vitamin D insufficiency does not require to be tested in the majority of women.
What foods contain it and where can you find it?
Tuna and salmon, as well as fortified meals (low-fat or fat-free milk and some brands of orange juice, cereals, soy beverages, and yoghurt)
Calcium
Why is it significant?
- Reduces the risk of osteoporosis by helping to protect and develop strong bones. Because your bones contain calcium, if you don’t get enough calcium from meals, your body will extract calcium from them, making them weak and easily fractured.
- Assists in the transmission of signals between your brain and muscles.
Who might be in need of it?
- Girls between the ages of 9 and 18 require 1,300 milligrammes (mg) of calcium per day. Bones absorb calcium throughout this phase and develop strong bones for adulthood and later life.
- Every day, adult women require 1,000 mg of calcium.
- After menopause, you’ll need 1,200 mg of calcium every day to keep your bones from deteriorating.
What foods contain it and where can you find it?
Foods with calcium added, such as some soy drinks, 100 per cent orange juice, tofu, and cereals; low-fat or fat-free yoghurt, cheese, and milk; foods with calcium added, such as some soy beverages, 100 per cent orange juice, tofu, and cereals; dark green leafy vegetables and canned salmon.
