We all know there are supplements the body needs to be healthy and balanced-especially us women. Some of these vitamins you can get through daily vitamins, or by eating foods rich in said vitamin (the preferred method). Let’s discuss eight daily vitamins women should be taking.
The Sunshine Vitamin
Vitamin D is very important for bone strength and the immune system.
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Many women can be deficient in this daily vitamin especially if you work from home, work inside all day, or if you are black or brown.
So how can you get this daily vitamin? You can get vitamin D from fortified milk and cereal, or simply spend at least 30-45 minutes outside in full sun (longer if you are black or brown). Recommended dose is 600-800 IU per day.
Magnesium
This daily vitamin is involved in many, many processes in the body including the heart, bones, nerves, and muscles.
Great sources of magnesium include
- Almonds
- Pumpkin seeds
- Cashews
- Peanut butter
- Black beans
- Kidney beans
- Legumes
- Dark leafy greens
The recommended dietary allowance for women 19-51+ is 300-320 mg.
Iron: Healthy Blood
This daily vitamin is important for delivering oxygen to the body.
Iron deficiency can be high in women, especially if you drink a lot of tea or coffee. Tea and coffee actually decreases iron uptake in body making you iron deficient.
Iron deficiency can be present in vegans and vegetarians as well, which is why its important to eat foods high in iron.
Adult women 19-50 years should take 18mg per day. Sources include
- Lean meat
- Seafood
- Poultry
- White Beans
- Lentils
- Spinach
- Kidney Beans
- Raisins
The body absorbs iron better when you consume iron with sources of food high in vitamin C like citrus fruits and berries.
Omega-3 Fatty Acids
Omega-3s are important in the heart, blood vessels, lungs, immune system, and endocrine system that creates hormones. Certain Omega-3s called DHA are very high in the eye, brain and sperm cells.
The three main omega-3 fatty acids are:
- Alpha-linolenic acid (ALA)
- Eicosapentaenoic acid (EPA)
- Docosahexaenoic acid (DHA)
Women need 1.1g (1000mg) per day.
ALA is found mainly in plant oils such as chia seeds, walnuts, flaxseed, soybean, and canola oils.
DHA and EPA are found in salmon, mackerel, tuna, herring, eggs, and fortified foods.
Calcium: Strong Bones
This vitamin is important for strong bones, proper heart, muscle and nerve function.
Most Americans are actually calcium deficient. Especially older children, adolescents, and women (including pregnant women), and some older adults.
Great sources of calcium include
- Fortified Cereals
- Fortified Dairy Products
- Green Leafy Vegetables
Dietary Values for Calcium for Women
- Age14-18:1300mg
- Age19-50: 1000mg
- Age 51-70: 1200 mg
Iodine
This daily vitamin is important for thyroid function (involved in metabolism). Adults should have 150 mcg of iodine per day. Great sources of iodine include
- Seafood
- Kelp
- Dulse
- Eggs
Vitamin C
The CDC reports that only1 in 10 American adults get enough fruits and vegetables. Making most Americans deficient in vitamin C that is abundant in fruits and vegetables.
Great sources of vitamin C include
- Oranges
- Kale
- Broccoli
- Red Bell Peppers
- Cantaloupe
- Papaya
- Berries
- Guava
Recommended daily intake of vitamin C is 75 mg per day (120 mg for pregnant or breastfeeding women).
Fiber-Keeps You Regular
This final daily vitamin is good for keeping you regular! But 95% of American adults and kids don’t have enough fiber.
Recommended daily intake of fiber is 25-30g per day from food not supplements. Good sources of fiber include
- Whole Wheat Pasta
- Barley
- Berries
- Lentils
- Chickpeas
- Beans
- Avocado
- Popcorn
Conclusion
Taking these daily vitamins will help you stay healthy and live a balanced life. You can find most of these vitamins at your local Target or Wal-Mart!
Blessings,
M/M
The Mustard Seed Wife 