As women, we have specific needs, which is why some vitamins are more important to us than others. Prevention of osteoporosis, premenstrual syndrome, pregnancy, prevention of certain diseases, aging skin, ... all these moments specific to the life of women increase the specific needs of certain vitamins. Vitamins C, D, E and B9 are therefore essential. Let's take a look at what these vitamins give us.
Vitamine C
La vitamine C ou acide ascorbique Vitamin C or ascorbic acid takes part in many metabolic functions. One of the main ones is the production of collagen, participating in the formation of connective tissue in the skin, ligaments and bones.
This vitamin also maintains the immune system to normal. As actions that vitamin C has on our immunity we find :
Scarring of wounds,
Red blood cell formation,
iron absorption,
antioxidant role,
Prevention of certain diseases such as the common cold, cardiovascular disease, certain cancers, cataract and macular degeneration.
Daily recommendations are 75 mg for women over 19 years of age, 110 mg for smokers, 80 mg for pregnant women, and 115 mg for nursing women.
This vitamin is found in colored fruits and vegetables, preferably raw, as vitamin C is sensitive to heat: broccoli, lemon, strawberry, raspberry, kiwi, mango, grapefruit, papaya, bell bell pepper, orange, tomato, ...
Vitamin C and iron
As mentioned above,vitamin C contributes to the assimilation of iron, a very important mineral for women. This promotes the transport of oxygen into the cells, allows the muscles to store oxygen, and most importantly participates in the production of body energy, adenosine triphosphate (ATP). Women need more iron than men because it is eliminated each month by menstrual cycle. Here are the daily recommendations: 18 mg for women between 19 and 50 years, 8 mg for women over 50 years and 27 mg for pregnant women.
Beware! There are two kinds of iron that have different rates of absorption: heme iron, found in red meat, poultry, fish, and seafood has a 25% absorption rate, while non-heme iron, found in dried fruits, legumes, seeds, green vegetables, tree nuts, eggs, and dairy products, has only a 5% absorption rate.
La vitamine D
L’avantage principal de Vitamin D The main advantage of vitamin D is that it helps to bind calcium and decreases the elimination of calcium in the urine. Now as you know, calcium is an essential mineral salt for maintaining normal bones, playing an important role in preventing osteoporosis and slowing the progression of the disease in postmenopausal women. In addition, this mineral relievessymptoms related to premenstrual syndrome such as fatigue and depression. Therefore, vitamin D plays an important role in preventing osteoporosis and slowing its progression.
But this is not its only function. Vitamin D regulates insulin secretion and controls cell proliferation and differentiation.
Know that sun exposure two to three times a week for 10-15 minutes between 11am and 2pm can be enough to get 80-90% of the recommended dose. This is 600 IU for women between 1 and 70 years old and 800 IU for women over 70 years old.
In the diet, you will find these vitamins in fish such as tuna, salmon, swordfish, ... milk or fortified vegetable drinks.
La Vitamine E
Vitamin E or tocopherol is a powerful antioxidant, protecting our cells against the actions of free radicals.
It also plays a detoxifying role, anti-inflammatory and slows down premature aging.
Its advantage for women is that it relieves menstrual pain.
It is found in sunflower oil, rapeseed oil, wheat germ oil, green vegetables like cabbage and spinach, as well as eggs and coconut.
It is recommended to consume 15 mg per day.
La vitamine B9
Vitamin B9 or folic acid is an essential vitamin for the pregnant woman. Thanks to it, the fetus can develop properly. It is essential during the first sixteen weeks for the formation of the spine, the structuring of the nervous system and the development of the brain.
It is found in
veal, beef or lamb liver,
green vegetables such as spinach, cabbage and lettuce, raw beets,
orange juice.
The recommendations are 400µg per day in pregnant women. To ensure that the recommended dose is consumed, it is advisable to supplement the diet ofthe pregnant woman.
Because these vitamins play many roles throughout a woman's life, these must be provided via diet or via supplements.