Why single out the women? How come there are nutrients that are specific and essential to women? In the first place, women have different anatomy and physiology than men. Most obvious is the reproductive system of women. But even if men and women have similar anatomy in various organs, their physiology varies. For instance, in the report made by Dr. Martha Blair of the University of Rochester, it showed that when it comes to the cardiovascular system, women develops heart disease ten years later than men; but both sexes have heart diseases as their leading cause of death. While both are prone to developing cerebrovascular disease, stroke is more common in women than in men.

Differences also lie in the development of osteoporosis. Perhaps because of the hormonal chances, 80 percent of the patients with osteoporosis are women. For autoimmune diseases, the number of women who developed the disease is three times that of the number of men. Although men has higher blood pressure at about 5-10 mmHg, still both are at risk for getting hypertension. There are several reasons for such difference in the physiological status of men and women. Some puts the blame on the x or y chromosome link, some points to the sex hormones, others emphasize lifestyle and environment, and of course, the menstrual cycle of women that is non-existent in men.

No matter how much the differences are, women are encouraged to keep themselves healthy, take nutritious foods, adapt a healthy lifestyle and take important supplements. Below are supplements that are beneficial to women’s health:

1. Calcium

   Perhaps almost all women nowadays know the power of calcium. Calcium is the top most abundant mineral in the body and is responsible for maintaining healthy and strong bones, for assistance of the nerve and muscles to function properly and for helping in the proper clotting of the blood. Calcium intake must be limited. According to the National Academy of Sciences, 14 to 18 year old women, including those who are pregnant and lactating, must take a maximum of 3000 mg of calcium daily. Those beyond 18 years old yet not more than 50 years old should limit their intake to 2500 mg. Older women must lower their calcium because excess amounts may not be properly absorbed by the body and it will cause other diseases, such as kidney problems.

   Most of the calcium needs of the body can be taken from the diet. Foods that are rich in calcium are spinach, collard greens, turnip greens, yogurt, sardines, goat and cow’s milk, sesame seeds, mozzarella cheese and blackstrap molasses. If the recommended value is not met, women may take supplemental calcium in the form of tablets, capsules and fortified juices. Although calcium supplements are inexpensive, they may contain small amounts of lead when it is processed. If taking supplements, just make sure to take them with meals to ensure proper absorption.

2. Omega-3

   Flaxseeds, walnuts, salmon, sardines, and soybeans are some of the best source of omega-3 fatty acids. Others prefer supplemental form, such as the ones available in soft gel form called fish oil or cod liver oil. Most omega-3 fatty acid supplements are added with vitamin E, not just for added nutrients, but also for preventing rancidity. Omega-3 fatty acids are highly popular for the wide variety of benefits it can give to the body. Not only does omega-3 fatty acids promote healthy cell membrane preventing the cells from being destroyed and the nutrients wasted, it can also help in the production of prostaglandin, reducing chronic inflammation resulting to grave diseases. Female teenagers and adult women must limit their omega-3 fatty acid intake to 1.1 gram per day. More can lead to toxicity in the form of bleeding and haemorrhagic shock.

3. Folate

   Folate is commonly recommended for women in child-bearing years. The purpose is for cell production and support of the nervous system especially for those intending to have babies, to prevent neural tube defects in the newborn infants. Folate also has different functions, such as preventing the development of anemia, support in skin cell production and preventing the homocysteine build-up in the blood. Homocysteine is responsible for many of the cardiovascular problems, and eliminating them through folate helps in preventing cardiovascular diseases. Other functions of folate are the prevention of fractures due to osteoporosis. Additionally, since it allows nerves to function properly, dementia is prevented. There are dietary supplements that include folate, but the best source of folate is in the food. The calf’s liver provides the highest amount of folate, followed by spinach, romaine lettuce, turnip greens, asparagus, lentils, beets, broccoli, cauliflower and parsley. Pregnant women should take about 600 micrograms of folate. Other adult females, should take 400 to 500 micrograms of folate daily.

4. Vitamin B

   Vitamin B9 is folic acid, or folate. But there are other B-vitamins that can help in women’s health. Vitamin B12 is processed by our body, but older women cannot process vitamin B12 effectively anymore, it is therefore important for them to take this in supplement form. Vitamin B6, or the cobalamin, and vitamin B12 can help in lowering the homocysteine levels of the body, which can result to lowered blood pressure. There is indication that vitamin B6 can reduce PMS symptoms, but further studies are still to be made. As for vitamin B12, it helps in giving healthy hair. Overall, all types of vitamin B, which can be found in all types of foods, especially meats, fish, milk, fruits and vegetables are necessary in energy production as a woman tries to balance the everyday demands in life.

5. Coenzyme Q10

   Found largely in meats and fish, coenzyme Q10 is a fat-soluble nutrient that is known to be an effective antioxidant. As an antioxidant, not only does it help in protecting the skin from rapid aging, it also protects different organs of the body from damage, such as the blood vessels and the heart. Coenzyme Q10 decreases erosion of blood vessels, which can result to atherosclerosis and complicates to heart problems. Additionally, this nutrient fuels the cells so it can produce more energy for the body.

6. Vitamin D

   Salmon, sardines, shrimp, eggs and milk are very rich in vitamin D. Vitamin D can help in regulating the health of the bone, muscles and the body’s immune responses. Vitamin D can also regulate insulin and sugar in the body, and the metabolism of calcium and phosphorus. Since older women are prone to developing hypertension, with vitamin D. the renin-angiotensin system is inhibited, therefore assisting in the lowering of blood pressure. Vitamin D can also help in lowering cancer, especially breast and ovarian cancer. Added to that is the current discovery that those who are deficient of vitamin D has greater tendency of developing Alzheimer’s disease and senile dementia. When taking vitamin D, limit intake to only 4000 IU, or 400 micrograms, per day.

7. Lutein

   Lutein is an antioxidant found in several food sources, especially dark green leafy vegetables, fruits and egg yolks. The most important function of lutein is the prevention of free radicals in the eyes that can result to damage due to aging process; lutein is helpful in preventing age-related macular degeneration, which is believed to be the top reason for blindness in women. Lutein is also helpful also in preventing damage in the tissues of the cervix and breasts. By taking 6 to 10 milligrams of lutein, women can be protected from age-related diseases.

Sources
lifescript.com
whfoods.org
bewellbuzz.com
natural-health-journals.com