What are vitamins?
Vitamins and minerals are substances that the body cannot manufacture on its own, with the exception of vitamin D, and necessary for normal functioning of the cells. These must be obtained from the foods that we eat.
Vitamins can be divides into two groups: fat soluble, which are found in fats and oils of foods and stored in body fat, and water soluble which dissolve in water and mix easily in the blood. The body has limited stores of water soluble vitamins, because they are excreted in the blood. Some vitamins are classified as antioxidants, which protect cells against free radicals, and help to protect against disease. The best way to get necessary amounts of vitamins is through a diet rich in variety, fruits and vegetables, whole grains, low fat dairy products, fish, poultry and meats.
What vitamins are recommended for women?
Although it is strongly recommended that most vitamins and minerals come from the foods that we eat, many women will need one good daily multivitamin/mineral to supplements their diet. Massive doses of vitamins should be avoided, as they can be harmful. A vitamin with iron should only be taken if you are iron deficient, or still menstruating, as excess levels of iron are linked to heart disease.
Calcium is necessary for strong bones and other processes. An adult woman should consume 1200mg of calcium daily and post menopausal women should consume 1500mg daily.
A note on vitamin D
Over the past few years, the medical community has identified the vital importance of vitamin D to a variety of physiologic processes. At the same time, we have also recognized that a large proportion of women are vitamin D deficient.
Vitamin D refers to both vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D2 is synthesized by plants, and vitamin D3 is synthesized by humans in the skin when exposed to UVB rays from sunlight. Vitamin D is found in dietary sources such as fish, eggs and fortified milk. Recently, a variety of foods have been fortified with D2 and D3.
The main function of vitamin D is to regulate blood levels of calcium and phosphorus. More recently, vitamin D has been noted to be important in protection against osteoporosis, cancer, autoimmune illness and high blood pressure. In adults, vitamin D deficiency can lead to weak bones (osteomalacia), muscle weakness, and possibly mood disorders. Women who do not have any sun exposure are at risk for vitamin D deficiency, as well as those with fat malabsorption syndromes and inflammatory bowel disease.
The recommended daily allowance for vitamin D is 200 IU to 600 IU per day. Vitamin D is included in most multivitamins, usually in strengths from 50 IU to 1,000 IU. However, it has been recently questioned whether the recommended daily intakes are sufficient to maintain adequate and optimum levels of vitamin D of 50ng/ml. Indeed, there may be great variations of adequate vitamin D intake among individuals.
The upper limit of safe intake has been set at 2,000 IU by the Institute of Medicine, due to toxicities that can occur when taken in higher doses. However, for vitamin D deficient individuals, this will not be enough. For most women, their vitamin D level should be checked, as many will be deficient, and daily intake adjusted accordingly by a health care professional.
Special situations
Women who are vegans may suffer from vitamin B12 deficiency. This vitamin is synthesized by bacteria and found in meat, eggs and dairy products. It appears that B12 availability from plant sources is limited, and has been concluded that no plant foods can be relied on as a safe source of vitamin B12. B12 is necessary for DNA during cell division and is therefore necessary for tissues in which cells are rapidly dividing, such as: bone marrow and red blood cell production. B12 deficiency can lead to anemia. Vitamin B12 is also necessary for the nervous system, because it also functions in the proper maintenance of myelin, which composes the cover of nerve cells. Vitamin B12 deficiency can lead to nerve damage. Good sources of vitamin B12 for vegans are dairy products or free range eggs. Vegans are recommended to include foods fortified with B12.
Women who are in their reproductive years should consume 400micrograms of folic acid daily in order to help prevent birth defects.
Recommended vitamin and mineral intake for women
Recommended Daily Calcium Intake for Healthy Women with Normal Bone Densities
Pre-Menopausal Women
Suggestion: Take 1 multi-vitamin daily.
Total: 500 mg of Calcium daily
Total: 400 IU of Vitamin D daily, but have your level checked and adjust accordingly.
Post-Menopausal Women not on Hormone Replacement Therapy
Suggestion: Take 1 multi-vitamin and 2 calcium tablets daily.
Total: 1500 mg of Calcium daily
Total: 800 IU of Vitamin D daily, but have your level checked and adjust accordingly.
Post-Menopausal Women on Hormone Replacement Therapy
Suggestion: Take 1 multi-vitamin and 1 calcium tablet daily.
Total: 1000 mg of Calcium daily
Total: 800 IU of Vitamin D daily, but have your level checked and adjust accordingly.
Peri-Menopausal Women
Suggestion: Take 1 multi-vitamin and 1 calcium tablet daily.
Total: 1000 mg of Calcium daily
Total: 800 IU of Vitamin D daily, but have your level checked and adjust accordingly.
Vitamin/Mineral Sources and Function
Vitamin A Helps maintain normal vision, healthy skin, and proper function of the immune system.
Found in: Orange and yellow fruits and vegetables, liver, egg yolks, fortified milk.
Beta Carotene Acts as an antioxidant and the body converts it to Vitamin A; performs the same functions as vitamin A.
Found in: Orange and yellow fruits and vegetables.
Vitamin D Prevents bone deformation; regulates use of calcium in mother and baby.
Found in: Fortified milk, sardines, sunlight.
Vitamin E Helps prevent anemia.
Found in: Whole grains, nuts, vegetable oils.
Vitamin C Promotes healthy capillaries gums and teeth, helps make collagen in connective tissue; helps wound healing.
Found in: Citrus fruits, broccoli, green tomatoes, strawberries, cabbage, potatoes, red peppers, brussel sprouts.
Folic Acid Helps prevent anemia and certain birth defects of the spine and brain, helps to make DNA.
Found in: Green leafy vegetables, enriched -cereals and legumes.
Thiamine Helps release energy from carbohydrates, maintains healthy brain and nerve cells, and maintains heart function.
Found in: Whole and enriched grains, beans, pork.
Riboflavin Helps utilization of other B vitamins.
Found in: Milk, cheese, eggs, green leafy vegetables, whole and enriched grains.
Niacin Helps metabolism of fats and carbohydrates, helps functioning of nervous and digestive systems; maintains healthy skin.
Found in: Meats, poultry, fish, whole and enriched grains.
Vitamin B6 Helps prevent anemia and skin lesions, helps normal brain function; is essential for processing carbohydrates, lipids, and fats, and for making DNA.
Found in: Green leafy vegetables, meats, poultry, fish.
Vitamin B12 Helps prevent anemia; maintains the nervous system.
Found in: Meats, fish, milk, eggs, yogurt.
Calcium Promote strong bones and teeth, and nerves and muscles respond.
Found in: Milk, cheese, yogurt, tofu, sardines, green leafy vegetables.
Copper Helps body use iron; helps energy metabolism.
Found in: Water, shellfish, nuts, legumes.
Iron Helps prevent anemia by carrying oxygen in the blood. Helps the immune system.
Found in: Meats, fish, poultry, legumes - green leafy vegetables, whole and enriched grains.
Zinc Necessary for many enzymes, helps wound healing and synthesis of protein, DNA, and RNA.
Found in: Meats, whole grains, legumes, nuts.
Calcium Rich Foods:
Food Serving Size Calcium per serving (mg)
Milk
- skim, low-fat, whole 1 cup 300
- lactose-reduced 1 cup 250
- soy, fortified 1 cup 280
Yogurt
- plain low-fat 1 cup 415
- fruit low-fat 1 cup 343
- frozen 1 cup 200
Ice Cream or Ice Milk – 1 cup 190
Cheese
- Swiss 1 ounce 245
- Cheddar 1 ounce 205
- Muenster 1 ounce 205
- Mozzarella 1 ounce 185
- American 1 ounce 175
- Ricotta ½ cup 335
- Cottage ½ cup 80
Sardines in oil (with bones) 3 ounces 325
Salmon, canned (with bones) 3 ounces 180
Broccoli 1 cup 100
Calcium-fortified Orange Juice 1 cup 350
Recommendations
- Take a good multivitamin daily.
- Eat a healthy diet with variety, rich in fruits, vegetables, low fat dairy and lean meats.
- Many women will need to supplement their calcium and vitamin D intake. Calcium supplementation will depend on age and menopausal status. Vitamin D supplementation will depend on baseline levels which should be drawn in your health care practitioner’s office and supplementation may need to be increased in the winter months.
- Women who are vegetarian will have special vitamin requirements.
- Before taking any vitamin or mineral supplementation, check with your health care practitioner.
Posted: October 14th, 2010 | Author: drpoynor | Filed under: general health, great health at every age, nutrition & diet, Uncategorized | Tags: reviews | No Comments »
For a number of years now scientists have been studying the effects of the so called Mediterranean diet, and it all looks good. The diet is called the Mediterranean diet because it mimics the eating and lifestyle patterns of the residents of the Mediterranean costal region. The diet and lifestyle emphasize eating primarily plant based foods such as fruits and vegetables, whole grains, legumes and nuts, replacing butter with healthy fats such as olive oil and canola oil, using herbs and spices to flavor food instead of salt, eating fish and poultry at least two times a week, limiting red meat intake to no more than a few times a month, getting plenty of exercise, and drinking red wine in moderation (optional). The diet and lifestyle have been demonstrated to be associated with healthy weight loss, lower blood pressure and cholesterol levels, a reduction in the risk of diabetes and heart disease, as well as associated with lower risks of cancer. Most recently new study has demonstrated that brain function is improved with this diet and lifestyle. For more information on the Mediterranean diet and what it can do for you go to: The Mediterranean Diet 
