Vitamins and Minerals Women Need To Take

Vitamins and Minerals Women Need To Take

Vitamins and Minerals Women Need To Take

Of course you eat healthy, using only fresh organic fruits and vegetables while avoiding fast food and fattening desserts. But how do you know you are getting everything your body needs from the supermarket? And what about supplements? Do you need to be taking them everyday as well?


As it turns out, women need different amounts of vitamins and minerals at various stages of life. According to studies, these are the vitamins and minerals women need to take.

According to the National Institutes of Health, more than half of American adults take at least one dietary supplement, most commonly a multivitamin. This is a good place to start if you think you are not getting all the nutrients you need from your diet. But keep in mind, dietary supplements are intended to supplement the diet, not to cure, prevent or treat diseases or replace the variety of foods important to a healthy diet.

Our nutritional needs change as we move through different stages of life, so consider a multivitamin targeted for women in your age group. It should contain B vitamins; vitamins A, C, D, E and K; and various minerals, such as calcium and magnesium. Also remember that to be fit and healthy, adjust your diet, as well as your vitamin and supplement intake, to meet the extra demands placed on your body and the vitamins and minerals women need to take.

19 to 30 Years of Age


Calcium builds strong bones, but is also important for healthy muscles, nerves and heart. Women should be careful to get enough calcium throughout life, but you want to build bone density in your 20s because the body will lose some of that bone in later years. The more you start with, the better off you are. You need 1,000 milligrams of calcium per day while you are in your 20s. Consider taking a calcium supplement if you don’t receive enough calcium from your diet through dairy products, calcium-fortified orange juice and cereals, beans, leafy greens, almonds and salmon.

Vitamin D

Vitamin D, like calcium, is essential for bone health and may reduce the risk of some cancers and heart disease. It also promotes calcium absorption in the stomach and intestines. Good sources of vitamin D include salmon, tuna and fortified milk, juices and cereals. With the help of sunshine, most of the vitamin D we get is made in the skin. If you are almost always indoors and get little or no sunshine on your skin, however, you may need to consult your doctor or dietitian about your vitamin D needs. Online Table 1 shows the recommended daily allowances for calcium and vitamin D in women.

Recommended Dietary Allowances for Calcium and Vitamin D in Women
Age (years) Calcium Vitamin D
19-30 1000 mg 600 IU
31-50 1000 mg 600 IU
51-70 1200 mg 600 IU
71+ 1200 mg 600 IU
Source: Pharmacy Times


Iron helps increase the amount of red blood cells in the body and keep blood healthy. Women with heavy menstrual bleeding or pregnant women need more iron in their diets or may need an iron supplement. Too little iron may lead to anemia. Iron comes from animal sources (heme iron) and plant sources (nonheme iron). Heme iron (from animal sources) is better absorbed than iron from plant sources. However, the absorption of iron from plant sources can be improved when these foods are eaten in combination with foods rich in vitamin C (such as orange juice, strawberries or green, yellow or red peppers). Animal sources include meat, fish and eggs. Plant sources include nuts, seeds and dark leafy green vegetables. Women 19 to 50 years of age need 18 mg of iron daily, pregnant women need 27 mg of iron daily, and women 51 years and older need 8 mg every day. Definitely vitamins and minerals women need to take.

31 to 50 Years of Age



Magnesium is important throughout each stage of life because it supports hundreds of functions throughout the body, including tooth and bone formation, growth, physical and cognitive development and ensuring a healthy pregnancy. Magnesium is especially important for women older than 40 years, as it builds strong bones and prevents bone loss that may lead to osteoporosis. Magnesium may also help regulate blood pressure and blood sugar levels, reducing the risk of heart disease and diabetes. Legumes, nuts, seeds, whole grains, fortified cereals and leafy green vegetables (like spinach) are good sources of magnesium. See Online Table 2 for the recommended daily allowances for magnesium.

Recommended Dietary Allowances for Magnesium in Women
Age (years) Magnesium Pregnancy Lactation
19-30 310 mg 350 mg 310 mg
31-50 320 mg 360 mg 320 mg
51+ 320 mg
Source: Pharmacy Times

50 Years and Older


As you approach menopause, your body produces less estrogen, putting you at increased risk for heart disease, osteoporosis and other complications. To build and maintain healthy bones, weight-bearing and muscle strengthening exercises are important. In addition to exercise, be sure to get the recommended vitamins and minerals women need to take, which is 1,200 mg of calcium for women 50 years and older.

Vitamin D

Vitamin D is necessary for the absorption of calcium and is the essential companion to calcium in maintaining strong bones. The recommended daily intake of vitamin D is 600 IU after age 50 years, increasing to 800 IU after age 70.

Fish Oil

Fish oil, found in cold-water, oily fish — such as salmon, mackerel and sardines — is a rich source of the two essential omega-3 fatty acids: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Studies indicate omega-3s may reduce the risk and symptoms of various disorders, including heart attack, stroke, some cancers and rheumatoid arthritis. The American Heart Association recommends eating fish, especially oily fish, at least two times each week as part of a heart-healthy diet. Although omega-3 supplements have not been shown to protect against heart disease, there is evidence that eating seafood has a variety of health benefits. If you cannot eat fish or choose to not do so, talk to your health care provider to see if a fish oil supplement is right for you.

Vitamin B12

Vitamin B12 helps your body make red blood cells and keeps the brain and nervous system healthy. This vitamin is found mostly in animal protein: meats, fish, dairy products and eggs. It can also be found in fortified breakfast cereals. As you get older, you can develop a reduced ability to absorb vitamin B12. If you become deficient, you may experience confusion, agitation or hallucinations. Almost all multivitamins contain vitamin B12. Supplements that contain only vitamin B12 or vitamin B12 in combination with other nutrients, as well as a prescription form that is administered as a shot, are also vitamins and minerals women need to take.

When deciding what vitamins and minerals women need to take, consult with your doctor before making any significant changes to your diet or health regimen. Same goes for women who are pregnant or breast feeding.







Essential Oils For Use Against Superbugs

Essential Oils For Use Against Superbugs: Which oils kill Antibiotic resistant Bacteria?

Essential Oils For Use Against Superbugs

You may have heard about this in the past, superbugs are created through antibiotic overuse, both by doctors who rely too heavily on antibiotics and by today’s modern industrial farming practices. There are in fact some essential oils that have the power to kill antibiotic resistant bacteria.

Lemongrass is widely used in Chinese and Thai cooking but it can also relieve aches and pains, as an insect repellent and and a bacteria killer.

The citral and limonene content in lemongrass oil can kill or stifle the growth of bacteria and fungi. This will help you avoid getting infections such as ringworm, athlete’s foot, or other types of fungus. Studies in rats have proved that lemongrass essential oil is an effective antifungal and antibacterial agent.

Additional research found that lemongrass oil could reduce MRSA.

A US study found tea-tree oil was a more effective treatment for staph-infected wounds than conventional treatments.

While many across the country are concerned about measles, which occurs in a largely vaccinated population and has caused no deaths, a larger threat wasn’t receiving proper attention: drug-resistant tuberculosis—and antibiotic-resistant “superbugs” in general. These infect at least two million Americans each year and kill 23,000, according to the Centers for Disease Control and Prevention (CDC).

These Essential Oils For Use Against Superbugs can help keep your family healthy year round without using potentially harmful over the counter or prescription drugs.



What Are The Most Efficient Natural Antibiotics?


Nature has supplied thousands of alternative medicines and natural prescription antibiotics over millennia. Most people are unaware, however practically all pharmaceutical medications initially originated from the plants of the Earth. After they were shown effective in treating different ailments, the pharmaceutical industry then created synthetic variations which they might patent. In this method, they retained the special rights to earn earnings from their patents over a certain time period.

The point is that every medicine under the sun originated as an herb or a spice, a tree leaf or shrub root, a berry or a fruit. Fortunately, some of these very same medicinals work as really efficacious natural prescription antibiotics. Particularly when they are ready effectively, these potent medicines can produce the wanted results without many of the adverse side-effects related to pharmaceutical-grade antibiotics.

High-powered pharmaceutical antibiotics certainly have their place in today’s society. But the expansion of a lot of antibiotic-resistant strains of bacteria (in addition to other infections) has actually called for a brand-new class of similar yet much more potent medications. There is a downside to many of these because they can leave residues within the human body which sometimes require an intentional process to get rid of or detoxify.

A Natural Antibiotic Approach can likewise Bring About a Real Solution

There are numerous diseases and diseases which do respond favorably to natural prescription antibiotics. Though the secret is to know which prescription antibiotics best address which disorders, along with which kinds of solutions are the most efficient. Obviously, the sooner one takes a natural antibiotic procedure, the greater the likelihood that they will effectively attend to the infection or inflammation.

There are several prospects that certify as relatively broad-spectrum natural prescription antibiotics. A few of these ought to belong to one’s diet plan also given that they provide a preventative procedure with each meal they are ingested with. Those that fit in this category are:

Garlic (look into thorough health benefits of garlic right here).
Curry powder.
The essential oils of oregano, thyme, and basil have actually likewise proven to have strong anti-microbial properties. So have the oils of basil and lavender.

Oregano oil is specifically effective at dealing with infections within the GI system, and is considereded as a particularly powerful broad-spectrum natural antibiotic. Due to the fact that it is so powerful, it must be taken with the understanding that it can produce a recovery crisis from the germs die-off that it is known to trigger on event.

More info: Nature’s Antibiotics that Could Replace Pharmaceuticals.

Honey has been used for millennia to speed the process of recovery of the skin in addition to the mucous membranes of the GI tract. Manuka honey, in specific, appears to have very strong anti-bacterial qualities. Here is a comprehensive post describing the lots of other health advantages of honey.

“… clinical trials have actually found that Manuka honey works versus more than 250 stress of germs, including:.

MRSA (methicillin-resistant Staphylococcus aureus).
MSSA (methicillin-sensitive Staphylococcus aureus).
VRE (vancomycin-resistant enterococci).
Helicobacter Pylori (which can cause tummy ulcers)” [1] An experienced cook understands ways to present both garlic and turmeric into at least one dish a day. Likewise, ginger and honey can easily find their way into the diet regularly once their advantages are completely comprehended.

It should be noted that honey needs to never be prepared or warmed as doing so can produce toxins. Also, too much ginger can be drying for some, so one should use it appropriately. Nonetheless, numerous within the cooking world of the East use ginger every day for its powerful abilities to fend off sickness.

What are some other natural prescription antibiotics?

Pau d’Arco tea is another broad spectrum natural antibiotic which has especially strong anti-fungal properties. It can be fairly effective in dealing with candida albicans overgrowth in the intestinal tract. Pau d’arco originates from a tree bark in the South America jungle and high Andes which was observed to be abnormally resistant to many of the illness that typically take place in those climates.

Olive leaf extract is another powerful broad spectrum antibiotic alternative. As follows:.

“Early in the last century, oleuropein was isolated from olive leaf extract as this phytochemical was believed to provide the olive tree its resistance to condition. Researchers from the Netherlands then learned that elenolic acid, a part of oleuropein, worked as a broad spectrum natural antibiotic, which safely and strongly inhibits the development of not only bacteria, but also viruses and fungi.” [1] Grapefruit Seed Extract is another very popular anti-microbial that has actually been utilized often to deal with candida overgrowth, as well as a variety of bacterial infections. Lots of folks even utilize it as a safe yet reliable method to clean and sanitize their fruit and vegetables and other foods.

Additionally, lots of people have made use of the well-known echinacea and goldenseal herbal solution for years in dealing with colds and flus, sore throats and other upper respiratory ailments. Preparing their medicinal natural teas with raw, organic, unfiltered honey is another way of getting one of nature’s finest medical superfoods.

Colloidal Silver Occupies a Unique Place in Nature’s Apothecary.

“In the 1970’s, Dr. Robert O. Becker at Syracuse Medical University started to intensively research colloidal silver. He discovered that silver not only kills bacteria, however it actually eliminated bacteria that were resistant to all understood prescription antibiotics with no unfavorable negative effects.” [1] Colloidal silver can be applied topically in addition to taken inside. Nevertheless, long term internal use is not encouraged “since intake of colloidal silver does damage the fragile gut microbiome by killing beneficial germs though not as thoroughly as drug based prescription antibiotics.” [1] Summary List of 15 Natural Antibiotics.

Curry powder.
Different essential oils such as oregano, thyme, basil, lavender, and more.
Pau d’Arco.
Olive leaf extract.
Grapefruit seed extract.
Colloidal silver.

There are numerous exceptional natural prescription antibiotics which can be used by those who have proven to be allergic to pharmaceutical-grade antibiotics. These can likewise be used as the very first line of defense versus those seasonal conditions which require a fortified body immune system.

There are many different sources of infection, including bacterial, viral, parasitical, fungal, and more. Therefore, it is always a good idea to receive an educated viewpoint from a healthcare expert about the most likely source and seriousness of any infection. Consulting an herbalist, naturopath, or oesteopath about which selections are very well to make use of from nature’s pharmacopeia is recommended in any case.


[1] The 11 Best Natural Antibiotics and How to Use Them.

The Atlantic.

Brazil has the very best nutritional standards worldwide


The method we talk about nutrition in this country is unreasonable. And you just need to look as far as Brazil to comprehend why.

Yesterday, a US-government designated scientific panel released a 600-page report that will inform America’s brand-new dietary standards. These standards just come out every five years, and they matter since they genuinely set the tone for how Americans consume: they’re made use of by physicians and nutritional experts to guide patient care, by schools to plan children’ lunches, and to compute nutrition information on every food bundle you pick up, to name just a few topics of impact.

However this panel and their guidelines too often over-complicate exactly what we understand about healthy consuming. They take a rather punitive method to food, minimizing it to its nutrient parts and emphasizing its relationship to obesity. Food is eliminated from the context of family and society and taken into the laboratory or clinic.

Brazil, on the other hand, does exactly the opposite. Their nationwide standards do not harp on nutrients, calories, or weight-loss. They don’t jam foods into pyramids or child-like plates. Instead, they concentrate on dishes and motivate residents to simply prepare entire foods at home, and to be vital of the seductive marketing practices of Big Food.

From a discussion from a Brazilian nutrition who assisted shape the nation’s new food standards. (Visa Mother Jones).

The approach is so refreshing that it has attracted appreciation from critics like Marion Nestle and Yoni Freedhoff, and when you contrast the Brazilian approach with the American method it’s not tough to comprehend why.

America’s punitive method to food.

Reviewing the brand-new document that’ll feed into the forthcoming US dietary standards, you stumble on expressions like “deficiency nutrients,” “overconsumed nutrients”, and “nutrients of public health concern.” There are excellent foods and opponent foods.

In the new recommendations, for instance, the panel suggests that we can now embrace cholesterol-laden fare like eggs after years of shunning which coffee and moderate alcohol can be part of a healthy diet plan. (“Go ahead and make that omelet,” the LA Times recommended.) Red meat gets a little a whipping (a fact some will surely quibble with given the proof that recommends red meat in moderation is simply fine for numerous people). Generally, the emphasis is on nutrients and certain food groups, not dishes.

In other words, food isn’t really talked about in terms that relate to how individuals actually consume or think about how they consume. Surprisingly, the panel was also attempting to obtain across the message that individuals ought to eat more veggies, fruits, and entire grains, and less sugar and processed food. They say they desire people to focus on nutritional patterns, not on nutrients and food groups. However in 600 pages that basically do the opposite, that message is lost or at best confused.

A page from the Brazilian food guide.

To totally understand the absurdity of the food situation in America, let’s reverse to Brazil. Brazil is plainly an extremely different context than America. The nation has just reasonably just recently emerged as a worldwide economic force, and under-nutrition is still as much a concern as the rising obesity problem. However it’s a fascinating nation when it comes to health and it’s probably precisely their newing status that has forced them to be smarter about food and nutrition.

Brazil only got universal health care in the late 80s, meanings they had the ability to construct a system that gained from numerous of the errors other industrialized nations made and have now entrenched. They have some of the best electronic medical record protection in the world, for example, they have family health teams in numerous of the most remote topics of the nation, and they reached their UN millennium advancement goals early, dramatically minimizing infant mortality in the country through a series of imaginative programs that got mommies and children to be healthier.

In 143 pages, the Brazilian health ministry likewise lays out what may be the most smart food guide on the planet. Here are some highlights from an English translation:.

On entire foods: “Make natural or minimally processed foods the basis of your diet. Natural or minimally processed foods, in terrific range, generally of plant origin, are the basis for diet plans that are healthy, tasty, proper, and encouraging of socially and environmentally sustainable food systems.”.
On salt, sugar and fat: “Use oils, fats, salt, and sugar in percentages for spices and cooking foods and to create culinary preparations. As long as they are used in moderation in cooking prep works based on natural or minimally processed foods, oils, fats, salt, and sugar contribute towards diverse and delicious diet plans without rendering them nutritionally unbalanced.”.
On processed foods: “Because of their components, ultra-processed foods– such as packaged treats, sodas, and instant noodles– are nutritionally unbalanced. As an outcome of their formulation and discussion, they tend to be consumed in excess, and displace natural or minimally processed foods. Their methods of production, distribution, marketing, and usage damage culture, social life, and the environment … Ultra-processed foods are created and packaged to be ready-to-consume without any prep work. This makes meals and sharing of food at table unneeded. Ultraprocessed foods can be consumed anytime, anywhere, typically when being amused or when working, walking in a street, driving, or talking on a phone.”.
On eating as a social experience: “Clean, quiet, and comfy places motivate focus to the act of consuming mindfully and gradually, enable dishes to be completely appreciated, and lower overeating … Humans are social beings. Consuming together is implanted in human history, as is the sharing and division of obligation for finding, acquiring, preparing, and cooking food. Consuming together, with everything that is involved with eating, is part of the evolution and adaptation of humankind and the development of culture and civilisation. Consuming together is a natural, easy yet profound way to create and develop relationships between individuals. Hence, consuming is a natural part of social life.”.
The “golden policy”.

All this totals up to the Brazilian food guide’s “golden policy,” which you’ll note checks out like something in a Michael Pollan book:.

“Always prefer natural or minimally processed foods and newly made meals and dishes to ultra-processed foods. Simply puts, choose water, milk, and fruits instead of sodas, dairy beverages, and biscuits, do not change freshly ready meals (broth, soups, salads, sauces, rice and beans, pasta, steamed veggies, pies) with products that do not need cooking prep work (packaged soups, instantaneous noodles, pre-prepared frozen meals, sandwiches, cold cuts and sausages, industrialised sauces, ready-mixes for cakes), and adhere to homemade desserts, avoiding industrialised ones.”.

America really needs to follow Brazil’s lead. Nutrition science is notoriously flawed. We’re likewise discovering a growing number of that our genetics play a huge role in how food influences our bodies, which one individual’s best diet is another individual’s worst.

There are truly just a few evidence-based nuggets that we can all agree on: we can stand to consume more veggies, fruits, and whole food, and less sugarcoated and processed foods. We likewise understand that people generally take in about 20 to 40 percent more calories in restaurants than they ‘d eat at house. Brazil got these easy realities. Why cannot America?