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