Due to the increased nutritional needs of women during physiological stages such as menstruation, pregnancy, and breastfeeding, understanding these nutrients is crucial for our health.
First and foremost, the most important nutrient is iron. Women, especially during their menstrual period, may experience an increase in blood loss due to conditions like uterine fibroids or endometriosis, which can lead to iron loss. A deficiency in iron can cause confusion or difficulty concentrating. Food sources of iron include liver, beef, pork, eggs, and green vegetables. To enhance iron absorption, it is recommended to consume vitamin C simultaneously, as this helps the intestines absorb iron more effectively. For vegetarians, considering specialized supplements to meet their nutritional needs may be beneficial.
Next, we discuss vitamin D. This vitamin is closely related to various metabolic processes in the body. It is widely known that vitamin D is synthesized through sunlight exposure; however, individuals with acne scars or freckles on their faces should avoid excessive sun exposure. Therefore, if sunlight exposure is limited, dietary sources such as fish oil, egg yolks, milk, and cheese can be considered. Vitamin D is essential for bone health, and its requirements tend to increase with age.
The third nutrient is calcium. Since calcium loss tends to be more pronounced in women after menopause, maintaining adequate calcium intake is particularly important. During pregnancy and breastfeeding, calcium is lost through breast milk; hence, young women lacking in calcium during this period may face an increased risk of osteoporosis and fractures later in life. Good sources of calcium include milk, sesame tofu, seaweed, and small dried fish.
Next is folic acid. Women preparing for pregnancy should pay special attention to folic acid supplementation. Research has shown that folic acid helps prevent neural tube defects in newborns; a daily intake of 400 micrograms is recommended. However, during the three months prior to conception, it is advisable to consume 800 micrograms daily to enhance serum concentration. Fresh spinach, broccoli, bananas, and oranges are all excellent sources of folic acid.
Lastly, vitamin B12 is crucial for boosting immunity and maintaining normal nervous system function. Vitamin B12 is primarily found in animal products like liver, beef, pork, and clams. Therefore, vegetarians need to be particularly attentive to their B12 intake to prevent deficiency.
As we age, the required dosages of these nutrients may increase. Older adults might need to take medication for chronic illnesses, which can affect nutrient absorption. Hence, when selecting supplements, older adults should pay special attention to the appropriateness of the dosage needed.
While ensuring a balanced diet, I would like to emphasize the importance of exercise, particularly strength training. Strength training not only improves core functions but also helps enhance sleep quality and prevents osteoporosis. Weight-bearing exercises keep bones healthy, as bones adapt to increased loading by obtaining the necessary nutrients.