Essential Nutrients Every Woman Needs

Nutrients provide us with energy and the starting blocks for building or repairing body tissues. There are various types of nutrients present which include carbohydrates, proteins, vitamins, fats, minerals and water.

Proteins

Proteins are often referred as body builders. They form a significant part of your muscles, bones and skin. They are found in every living cell of your body and help in breaking down food for producing energy and in eliminating toxins and other waste materials from the body.

Poultry, fish, meat, eggs, nuts, peas, beans, milk and milk products are good sources of proteins

Carbohydrates

Your food contains three different types of carbohydrates, namely, sugars, starches and dietary fibers. Vegetables, fruits, milk and milk products have sugars. They will be converted into blood sugar or glucose which will then be burnt for energy. Starches are present in potatoes, peas, beans, corns, grains, cereals and breads. They will then be converted into sugars.

Dietary fibers are found in vegetables, fruits, beans, nuts, peas, brown rice and oatmeal. They cannot be digested by your body but they are required for staying healthy. They remove excess fat and prevent constipation. You have to keep your blood sugar levels within the normal range to avoid the risk of diabetes, so you should be aware of your carbohydrate intake.

Fats

Fats are needed for your body to function well. They help absorb vitamins from food and in the production of substances that are required for bodily processes; and they are also a back-up source of energy.

Monounsaturated and polyunsaturated fats are healthy. Omega-3-fatty acids are polyunsaturated fats that can decrease your risk for heart problems. Salmon, sardines, anchovies and plants are good sources of omega-3 fatty acids.

Vitamins

Vitamins are needed by the body for its growth and the maintenance of good health. They are found in food and each vitamin has its own job. Vitamin A is required for vision, healthy skin and in fighting against infections. Vitamin B1 facilitates the use of carbohydrates in producing energy; it is also good for your nervous system. Vitamin B2 is needed for utilizing fats, proteins and carbohydrates and is important for skin and nervous system processes.

Vitamin B5 assists in carbohydrate and fat metabolism; this vitamin is used to create red blood cells.  Vitamin B6 carries oxygen in the blood and is needed for the normal functioning of the nervous system while also helping the body to use fats and proteins. Vitamin B9, also called folate or folic acid, prevents certain birth defects and is being prescribed to pregnant women. It is also helpful in creating and maintaining new cells.

Vitamin B12 is needed for nervous system functioning and in the production of red blood cells. Vitamin C is necessary for the maintenance of healthy blood vessels, bones and skin.

Vitamin D is required for good bone health. Vitamin E prevents cell damage, facilitates in repairing tissues of the body and assists in blood flow. Biotin or vitamin H is important for cell growth and for utilizing carbohydrates and fats. Vitamin K is helpful for the formation of bones and clotting of blood.

Vitamins are found in vegetables, fruits, liver, meat, milk and milk products. A balanced healthy diet is recommended to get all these vitamins and to avoid vitamin deficiency.

Minerals

Similar to vitamins, minerals are also present in food and are required for the body’s good health and growth. Minerals are classified as either macro or trace minerals. Calcium, magnesium, potassium, sodium, chloride and phosphorus are needed by the body in larger amounts, so they are called “macrominerals”. Iron, zinc, iodine, selenium, copper and fluoride are required in meager amounts and they are known as “trace minerals”. Minerals are present in vegetables, fruits, meat, fish, liver, poultry, eggs, sardines and milk.

Water

Water constitutes about 60 percent of body weight. Water regulates body temperature, maintains moisture in tissues, facilitates nutrient absorption and is helpful in excreting waste products out of the body. You need six to eight ounces of water every day. You can take coffee, juices and fruits like watermelons to make up for your water requirements.

Do You Need Health Supplements?

Pregnant women need 400 micrograms of folic acid every day to prevent birth defects in newborns. Women aged over 50 need vitamin B12. Adults need vitamin D if they can’t get enough exposure to sunlight. It is recommended to consult your health care professional before you take any health supplements because your age and current health condition determines the amount and type of nutrients that you will need.

-Medical Observer