| Every individual has to achieve the | | | | Aside from pregnancy, menopause is also |
| recommended daily allowance of vitamins | | | | an important stage in a woman's life. |
| and minerals everyday. However, there | | | | Numerous menopausal women experience |
| are certain times in a woman's life, | | | | osteoporosis, a disease brought about by |
| such as pregnancy or menopause, where | | | | lack of calcium stores in the body. |
| you need more of a certain kind of | | | | Throughout her life, a woman has to |
| vitamin or mineral than most people. | | | | build up her calcium stores to make sure |
| PREGNANCY | | | | that she does not develop osteoporosis. |
| Pregnancy is a crucial stage in a | | | | Thus, it is necessary for you to |
| woman's life. A pregnant woman not only | | | | increase your intake of calcium and |
| has to take care of herself, but also to | | | | Vitamin D. Vitamin D can help in |
| make sure that she is providing her baby | | | | preventing osteoporosis by strengthening |
| with adequate amounts of nutrients. | | | | your bones. Generally, enough amounts of |
| Intake of prenatal vitamins decreases | | | | Vitamin D can be absorbed from exposure |
| the risk of giving birth to babies with | | | | to sunlight. |
| low birth weight, which is a major | | | | Meanwhile, calcium is also important in |
| factor in infant deaths. A study in | | | | preventing osteoporosis. Calcium not |
| India revealed that women taking | | | | only strengthens your bones, but also |
| prenatal vitamins gave birth to babies | | | | helps in muscle contraction and blood |
| 98 grams heavier than those born to | | | | clotting. Some sources also say that |
| mothers taking placebo. | | | | intake of calcium can help with |
| A specific vitamin that a pregnant | | | | pre-menstrual syndrome, or PMS. Calcium |
| mother has to take more of is folate. | | | | is available from dairy products and |
| Folate, or folic acid, has been shown to | | | | tofu. However, the increased requirement |
| prevent the development of birth defects | | | | for calcium may require you to also take |
| in the fetus and decrease the risk of | | | | calcium supplements. For women below 50, |
| premature deliveries. Aside from this, | | | | it is recommended that you take 1000 mg |
| it has also been shown to support the | | | | of calcium, while for those older than |
| normal growth of cells and prevent the | | | | 50, 1200 mg is recommended daily. |
| development of anemia. | | | | IN GENERAL |
| Folic acid can be obtained from food | | | | Of course, other vitamins and minerals |
| sources, such as green leafy vegetables, | | | | are also necessary for all women. These |
| beans and grains. Generally, women are | | | | include Vitamin A, to boost your |
| required to take 400 mcg of folic acid. | | | | immunity; Vitamin C, to promote healing |
| However, pregnant women need more of the | | | | and prevent the development of heart |
| vitamin, approximately 600 mcg. | | | | disease; Vitamin E, to prevent cell |
| Breastfeeding mothers, on the other | | | | damage; and Vitamin B complex, to |
| hand, may take 500 mcg of folic acid a | | | | strengthen your immunity. |
| day. | | | | As a woman, you have to remember that |
| Iron is also an important mineral during | | | | you have different needs depending on |
| pregnancy. Iron prevents the development | | | | what stage of life you are in. Make sure |
| of anemia and strengthens your immunity. | | | | you provide your body with the necessary |
| Iron-rich sources include red meat and | | | | vitamins and minerals that your body |
| green leafy vegetables. Pregnant women | | | | needs. This ensures that you are |
| require a higher dose of iron, | | | | protected and healthy in every stage of |
| approximately 27 mg, compared to the 18 | | | | your life. |
| mg women under the age of 50 need. | | | | ABSTRACT: Women have different |
| Vitamin K may also help during | | | | nutritional needs, depending on her |
| pregnancy. Vitamin K helps in blood | | | | stage of life. It is important to tailor |
| clotting, which can help prevent | | | | your nutritional intake to your specific |
| bleeding complications during pregnancy. | | | | needs to ensure that you get adequate |
| Good sources of Vitamin K are green | | | | amounts of vitamins and minerals in your |
| leafy vegetables. | | | | body. |
| MENOPAUSE | | | | |