These 7 Vitamins and Minerals Are Important for Women, Learn Their Sources

Whether women are working women or house wifes, they work hundreds of hours from morning to evening. Simultaneously, the physical laws of women and the natural laws of their body are also different from men, therefore women have a special need of some minerals and vitamins, so that they can do their job easily and be healthy. Vitamins are organic compounds that provide the ability to work in every part of the body. Food is essential for living but good and nutritious food is important for good health. Therefore, you also include these vitamins and minerals in your diet.

Iron

Iron is essential for the production of red blood cells i.e. red blood cells. Iron causes hemoglobin in our body. Hemoglobin only helps to carry oxygen to different organs in our body. After puberty, there is a lack of blood in many women called 'anemia'. Iron is an essential element to overcome this lack of blood, so iron must be included in its diet. For this you can take beetroot, raisins, coconut, soyabeen, chi\cken and meat with green vegetables such as spinach, beans, bathua, greens etc.

Calcium

Calcium is an essential element for our body's bones. It strengthens bones and protects us from bone diseases. If you keep the proper amount of calcium in your daily diet, then at any age you will not have any problems associated with bones. As your age progresses, your body bones begin to weaken. Apart from bone, calcium is also needed for your muscles too. For calcium, add milk, curd, cottage cheese, cauliflower, broccoli, fruits, pulses, lemon, peanuts and water chest to your diet. By taking vitamins and calcium, you keep away from diseases such as cancer, diabetes and high blood pressure.

Folic acid

It is important for women to include folic acid in their diet because they help in the production of red blood cells. Apart from this, they keep the baby away from diseases during pregnancy. It is very important for the prevention of congenital defect, heart health and the development of cell. Women who have 600 micrograms and breastfeeding for pregnant women need 500 μg of Folic Acid per day. Spinach, broccoli, apple and orange juice, whole grain bread etc. are the main sources of folic acid.

vitamin C

Vitamin C is important for women because it increases your immune system and keeps you away from heart disease. Apart from this, it is also important for the health of the child during pregnancy. By adding enough amounts of vitamin C daily in your diet, the effect of aging increases on you gradually and remains young for a long time as it produces collagen and nourishes the dry skin, which does not cause wrinkles. . The best sources of vitamin C are amla, orange, lemon, green chillies, kiwi, grapes, watermelon, strawberries, papaya, potatoes and tomatoes.

vitamin D

Vitamid D is also an essential element for your health. This strengthens your bones and keeps weight control. Vitamin D is essential for blood circulation between bones, muscles, immune system, brain and rest of the body. The best and cheapest source of vitamin D is the sun's rays. Sitting for 15 minutes daily in the lukewarm sunshine, the body needs vitamin D to complete up to 35 percent. In addition, you are found in supplements for Vitamin D, Vitamin D Salmon, Egg, Milk, Mushroom, Curd.

Iodine

Iodine helps in the formation of thyroid hormones in our body. Thyroid controls our body's metabolism, so iodine is an essential element for our body. Iodine deficiency leads to goiter disease in the body. The need for iodine is more than usual for keeping the baby healthy during pregnancy and for its proper development. For pregnant women, 220 micrograms and lactating women need 290 micrograms of iodine per day. For iodine you should consume cottage cheese, milk, curd, seaweed, seafood, and iodized salt.

Magnesium

Magnesium is present in our body in large quantities, yet many people suffer from magnesium deficiency. Magnesium is beneficial in menstrual cramps and pre-syndrome treatment. This helps in the heart rate, the muscles and the nervous system, the strength of the bone. For magnesium, food rich in fiber should be taken. Magnesium is found in foods like green leafy vegetables, nuts, dairy products, soybeans, potatoes, whole grains and quinoa.