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