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