A recent study has raised a lot of media attention, because the conclusion which says that multivitamins did not much benefit for the prevention of cancer or heart disease in middle-aged women. However, that does not mean post-menopausal women should discard their multivitamin.
What is important to note is that malnutrition in women increases the risk of heart disease, cancer, diabetes and osteoporosis. Despite the importance of multivitamins is controversial, but experts agree that eating healthy and meets the minimum requirements of vitamins is essential for good health from time to time. The experts recommend food as the main source of vitamin because the body can use as a food source that is more efficient than vitamin supplements.
Our body is like a car engine and the car kept going. It requires maintenance and checks, and require "oil" to launch a bolt-bolt. Exactly what is needed by the body?
CalciumA woman needs 1,000 to 1,500 milligrams of calcium each day, depending on age. You can achieve daily calcium needs by eating or drinking milk and soy products (preferably fat-free) or pure orange juice fortified with calcium, or calcium supplements. Age also resulted in decreased bone mass, therefore, women need more servings of calcium to reduce the risk of osteoporosis.
Vitamin DSunlight triggers the development of vitamin D in your body. But as we age, some women lose their ability to convert sunlight into vitamin D. For this reason, some women consider a multivitamin containing vitamin D and calcium. To help you understand how much vitamin D you need each day, consider this: One glass of milk contains 100 international units (IU) of vitamin D. If you are over 50 years, you need 400 IU, while those aged over 70 years, need 600 IU per day.
IronWhen you're inside the menstrual period, make sure the iron in your body enough to prevent anemia. "Sources of food is a good starting point, but you may need a supplement," said Skolnik, national nutrition consultant, author, editor and professor of health sciences. "Iron can be found in red meat, meat derived from poultry, beans, eggs, tofu, and, very important to combine foods that contain iron with foods containing vitamin C, like citrus fruits, either blended or eaten directly, because vitamin C helps increase iron absorption. " Skolnik said further.
Folic acidFolic acid is needed by the body, especially women who are pregnant. Folic acid deficiency can cause birth defects that affect the brain and spinal sumsun. In addition to supplements, folic acid can be found in orange juice, beans, and leafy green vegetables, and in foods such as bread and flour are fortified with it.
Beta-caroteneBeta-carotene and vitamin C - helps defend your body against cell damage. Beta-carotene can be derived from carrots, apricots, papaya, melon, squash, sweet potatoes, mangoes, and fruit and vegetables with orange / bright.
Vitamin B6 and B12Such as vitamin D, vitamin B12 are not processed quickly in the body of middle-aged women. Therefore, many middle-aged women to consider taking supplements to get a multivitamin. Both vitamin B6 and vitamin B12, both important for middle-aged women. Vitamin B6 helps the formation of red blood cells and vitamin B12 help the development of red blood cells. This vitamin can be found in a wide variety of healthy foods, and other staple foods. "You can get a supply of vitamin B12 for one day, by eating one chicken breast, a hard-boiled eggs, a cup of low fat yogurt or a cup of milk, plus one cup of raisins."