Women supplements are important for women’s health. We are not just talking about the manufactured supplements but also about the available organic aka natural source of it. Whatever it could be, the main aim of a dietary supplement is to provide and balance the necessary nutrients in the body. It is not compulsory to just fulfill the deficiency by the supplement available in the market.
In a simple language a dietary supplement is a manufactured product intended to supplement one’s diet by taking a pill, capsule, tablet, powder, or liquid. A supplement can provide nutrients either extracted from food sources or that are synthetic in order to increase the quantity of their consumption.
You can do it organically with the help of fruits, vegetables and Meat products. Sounds interesting?
Your body might need that extra supplement to stay healthy and strong. But with so many brands for women on the market, it can be hard to decide what vitamins you should make a regular part of your regimen.
You probably also know that most experts agree that whole foods are the best source of essential nutrients: “We get a wide variety of nutrients from eating fruits, vegetables, whole grains, and healthy fats,” says Keri Glassman, RD. But that doesn’t mean that supplements aren’t beneficial.
When you consider how difficult it is to know with 100 percent certainty whether you’re eating precisely enough nutrients to fend off symptoms of deficiency or illness, supplements can certainly help, says Lauren Slayton, RD. Plus, things get even a little more confusing when you, say, decide to go vegetarian or get pregnant.
So, what supplements should women take daily?
You should try to meet the recommended daily intake of all vitamins, but there are occasions when you should try to get in an extra dose of them (think folic acid when you’re pregnant or trying to conceive). To eliminate some of the guesswork, here’s a handy list of the most essential vitamins women should be getting every day, and exactly how much you should be consuming depending on your age and whether you’re pregnant or lactating.
Ideally, you should get these vitamins through the whole food sources listed below. But if that’s not possible, there are dietitian-recommended supplements and multivitamins you can take as well. Still, if you’re super-concerned about a deficiency, make sure to chat with your doctor about whether you should make a lifestyle change.
Dietary Supplements for Bone
Two lesser known nutrients that help keep bones healthy are magnesium and potassium. If you’re low on magnesium, you can have problems with your vitamin D balance, which may affect your bone health. Potassium neutralizes acid in your body that can leach calcium out of your bones. One delicious way to get some of both of those nutrients is by eating a baked medium-size sweet potato with no salt, which has 31 milligrams of magnesium and 542 milligrams of potassium.
Add a grapefruit to your breakfast and you’ll be doing more than waking up your taste buds. Citrus fruits have vitamin C, which has been shown to help prevent bone loss. One whole pink or red grapefruit has about 88 milligrams of vitamin C, giving you the amount you need for the entire day. Can’t handle the sourness of a grapefruit? A navel orange comes in close with 83 milligrams.
If you’re looking for bone-strengthening fruits, figs should be near the top of your shopping list. Five medium fresh figs have around 90 milligrams of calcium and other skeleton-saving nutrients like potassium and magnesium. Fresh figs are grown in California through the summer and fall, but you can find them dried all year. And dried ones are just as good: Half a cup of dried figs have 121 milligrams of calcium.
Hear the word “prune” and you probably think of something older people eat to stay regular. But everyone should actually be snacking on dried plums (what is what prunes actually are!). Research has found that eating them every day, along with calcium and vitamin D, can help improve your bone density by slowing the breakdown of bone in your body.
When you’re young, your body makes new bone faster than it breaks down old bone, and your bone mass increases. Most people reach their peak bone mass around age 30. After that, bone remodeling continues, but you lose slightly more bone mass than you gain.
Skin Care Supplements
We all hope and desire healthy skin – even-toned skin that is free of pimples, breakouts, and wrinkles. Healthier skin gives us a sense of confidence. However, due to certain factors like pollution, an unhealthy lifestyle and sun damage we all have realised that we need to work in order to achieve our skincare goals. Apart from following a good skincare routine, the diet that we follow has a huge impact on our skin. Here is a list of 12 food items that you can include in your diet in order to achieve a healthy skin in the new year, courtesy Pavitra K, Lead – Food Tech Scientist, True Elements.
Eggs have certain nutrients that can make the skin happier and healthier. They contain proteins, multivitamins, and lutein. White multivitamins and lutein help the skin to remain hydrated, protein helps with repairing skin tissues. Thus, eating eggs can provide holistic nourishment to the skin. Eggs can be consumed in a variety of ways- egg salad, omelette, boiled, scrambled, etc. Also, don’t forget to use the egg yolks in the diet as they contain fatty acids that can provide moisture to the skin and provide the glow that we all desire.
Avocado: The fruit is a rich source of Vitamin C and Vitamin E which helps in achieving the goal of healthy skin. The vitamins and the fats present in avocado help with skin repair and treat conditions like acne and eczema. It can also help in reducing wrinkles and making the skin look more even.
Walnuts: These are full of Vitamin B that can help in reducing wrinkles and giving the skin an even tone.
Almonds: Need of protection from dark spots? Add almonds to your diet as they are rich in Vitamin E that provide the required hydration to the skin and allow the skin to breathe.
Cashews:Full of Vitamin E, selenium and zinc, cashews can be a good way to achieve healthier and happier skin. Selenium and Vitamin E help in reducing inflammation and zinc helps in replenishing the damaged skin areas.
Pistachios:The antioxidants in pistachios help in reducing acne. They control the
oily texture of the skin and help the skin to be more even.
Chia Seeds: Lack of Chia seeds in a diet can lead to dry skin and that could hamper the goal of achieving even skin. Chia seeds contain Omega-3 which can help in providing the required nourishment to the skin. You can add chia seeds to your smoothies and let them do wonders for your skin.
Chickpeas: These are rich in magnesium and this property helps in achieving the smooth texture of the skin by reducing wrinkles. The zinc present in chickpeas also helps in removing acne scars.
Tomatoes: They contain an antioxidant called Lycopene that can reduce the aging process of the skin and provide protection from sun damage. Tomatoes can be added into the diet by way of salad, sauce, sandwiches, etc.
Kiwi: It induces the circulation of oxygen and thus helps with reducing dark circles. It has potassium that helps the skin from dryness and makes the skin healthier.
Green tea: It consists of anti-inflammatory and antioxidant-rich properties that can provide much-needed protection to the skin. Green tea helps the skin by controlling pimples and acne. Drinking green tea can help in reducing wrinkles and thin lines and thus provide a smooth texture to the skin.
Add a mix of the listed ingredients to your diet and allow your skin to be healthy and happy. Also, have lots and lots of water to make sure that your skin remains hydrated.
3. Women Supplement for Hair
Berries: Berries are loaded with beneficial compounds and vitamins that may support hair growth.
This includes vitamin C, which has strong antioxidant properties.
Antioxidants can help protect hair follicles against damage from harmful molecules called free radicals. These molecules exist naturally in the body and the environment.
For example, 1 cup (144 grams) of strawberries provides an impressive 85 milligrams or up to 113% of your daily vitamin C needs
Also, the body uses vitamin C to produce collagen, a protein that helps strengthen hair to prevent it from becoming brittle and breaking.
What’s more, vitamin C helps the body absorb iron from the diet. Low iron levels may cause anemia, which has been linked to hair loss.
Spinach: Spinach is a healthy green vegetable that’s loaded with beneficial nutrients like folate, iron, and vitamins A and C, all of which are important for hair growth ( 13 ). Studies suggest vitamin A is important for hair growth. But supplementing with too much vitamin A can actually lead to hair loss.
You should be able to get all the vitamin A you need by eating foods rich in this important nutrient.
A cup (30 grams) of spinach provides up to 20% of your daily vitamin A needs.
Spinach is also a great plant-based source of iron, which is essential for hair growth. Iron helps red blood cells carry oxygen throughout the body to fuel your metabolism and aid growth and repair.
What’s more, iron deficiencies have been linked to hair loss.
Fatty Fish: Fatty fish like salmon, herring, and mackerel have nutrients that may promote hair growth. They are excellent sources of omega-3 fatty acids, which have been linked to hair growth in several studies.
Most research into fish oil has investigated the possible effects on hair loss. While these studies have been small, their results suggest that fish oil may promote hair growth.
The oil may have this effect by causing hair to enter its growth phase or stay there for longer.
Hair grows in four stages: anagen, catogen, telogen, and exogen, and the anagen stage is when growth happens. A 2018 study in animals found that fermented mackerel oil increased the amount of time that hair spent in the anagen phase. It is worth noting that this finding may not apply to humans.
However, a 2015 study with 120 female participants found that a supplement containing omega-3s and omega-6s reduced the amount of hair in the rest, or telogen, stage, and increased the amount in the growth stage.
Compared with a control group, the participants who had taken the supplement for 6 months reported less hair loss and more growth.
While this result seems promising, determining whether fish oil can reliably support hair growth in anyone will require further research.
Sweet Potatoes: Sweet potatoes are a rich source of iron, copper, potassium, magnesium and beta-carotene. Beta-carotene aids cell growth, prevents hair thinning and can even reduce dullness in hair. They also have antioxidant properties, which may help reduce hair loss due to oxidative stress.
Oysters: Oysters are an excellent source of zinc, which is involved in hair growth and keeps the oil glands around the hair shaft working properly. Low levels of zinc can lead to dandruff, slow growth, and even hair loss.
4. Heart Health
Control your portion size: How much you eat is just as important as what you eat. Overloading your plate, taking seconds and eating until you feel stuffed can lead to eating more calories than you should. Portions served in restaurants are often more than anyone needs.
Following a few simple tips to control food portion size can help you shape up your diet as well as your heart and waistline:
- Use a small plate or bowl to help control your portions.
- Eat more low-calorie, nutrient-rich foods, such as fruits and vegetables
- Eat smaller amounts of high-calorie, high-sodium foods, such as refined, processed or fast foods.
It’s also important to keep track of the number of servings you eat. Some things to keep in mind:
- A serving size is a specific amount of food, defined by common measurements such as cups, ounces or pieces. For example, one serving of pasta is about 1/3 to 1/2 cup, or about the size of a hockey puck. A serving of meat, fish or chicken is about 2 to 3 ounces, or about the size and thickness of a deck of cards.
- The recommended number of servings per food group may vary depending on the specific diet or guidelines you’re following.
- Judging serving size is a learned skill. You may need to use measuring cups and spoons or a scale until you’re comfortable with your judgment.
Eat more vegetables and fruits: Vegetables and fruits are good sources of vitamins and minerals. Vegetables and fruits are also low in calories and rich in dietary fiber. Vegetables and fruits, like other plants or plant-based foods, contain substances that may help prevent cardiovascular disease. Eating more fruits and vegetables may help you cut back on higher calorie foods, such as meat, cheese and snack foods.
Featuring vegetables and fruits in your diet can be easy. Keep vegetables washed and cut in your refrigerator for quick snacks. Keep fruit in a bowl in your kitchen so that you’ll remember to eat it. Choose recipes that have vegetables or fruits as the main ingredients, such as vegetable stir-fry or fresh fruit mixed into salads.
Select whole grains: Whole grains are good sources of fiber and other nutrients that play a role in regulating blood pressure and heart health. You can increase the amount of whole grains in a heart-healthy diet by making simple substitutions for refined grain products. Or be adventuresome and try a new whole grain, such as whole-grain farro, quinoa or barley.
Limit unhealthy fats: Limiting how much saturated and trans fats you eat is an important step to reduce your blood cholesterol and lower your risk of coronary artery disease. A high blood cholesterol level can lead to a buildup of plaques in the arteries, called atherosclerosis, which can increase the risk of heart attack and stroke.
5. Manage Weight
Research by scientists has revealed that some foods may have an impact on appetite. These could be beneficial for weight loss when incorporated into a healthful diet and lifestyle. Read on to learn more about seven foods that may be helpful for weight loss.
People should buy nutrient-dense foods if they are trying to lose weight. Foods that provide protein and fiber could be especially helpful for weight management.
It found in study that some foods — including fruits, vegetables, nuts, whole grains, and yogurt — were connected with weight loss.
In the same study, potato chips, sugary beverages, red meats, and processed meats were associated with weight gain.
Based on these findings, it may be best to limit fried foods, foods with added sugar, high-fat meats, and processed foods when trying to shift the pounds.
Though the right foods may help, physical activity is essential for losing weight and keeping the pounds off. It is important to check with a doctor before starting any physical activity program.
As a group, beans, chickpeas, lentils, and peas are known as pulses. They may influence weight loss due to their effect on fullness, as well as their protein and fiber content.
Similarly to oatmeal, pulses contain soluble fiber that may slow down digestion and absorption. Eating protein leads to the release of hormones that signal fullness.
Researchers analyzed studies that had looked at the effect of the consumption of pulses on weight loss.
Weight loss diets that included pulses resulted in significantly greater weight loss than those that did not. Weight maintenance diets that included pulses also resulted in weight loss compared with those that did not.
Instead of fried foods, people should choose foods that have been baked, broiled, or grilled. Lean proteins, including beans, chicken, eggs, fish, and turkey are good alternatives to high-fat meats.
When choosing foods for weight loss, it is also important to be mindful of portion sizes, even for healthful foods.
Sugar-sweetened beverages can provide a significant amount of calories but do not result in the same sense of fullness as solid foods. Choose calorie-free beverages instead of juice and soda, such as water or unsweetened tea.
Other useful weight loss tips
- Exercise is a key part of weight loss. The American College of Sports Medicine recommend adults get 150 minutes of moderate intensity exercise per week, which equals 30 minutes 5 days a week. People should speak with a doctor before starting a new workout routine.
- Concentrate on making healthful changes instead of concentrating only on the number on the scales. Mini goals may feel less overwhelming than one large goal.
- Avoid labeling foods as “good” and “bad.” Forbidden foods can lead to cravings and then guilt when those foods are eaten. Choose nutritious foods most of the time and enjoy treats in moderation.
- Avoid getting overly hungry. Waiting to eat until starving can make it harder to be mindful of healthful choices.
- Planning meals ahead of time can help ensure healthful choices are available, especially since many restaurant meals tend to be higher in calories, fat, and salt.
- Enlist friends and family members to help support health goals and behavior changes.
- Consult a registered dietitian who is a food and nutrition expert and can provide individualized information to help with weight loss.
- Work on getting adequate sleep and managing stress levels in addition to choosing healthful foods and staying active, as sleep and stress affect health.
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