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Love for Women

Prepared by Nutritionist Chen Yin


Work-life balance seems like a new norm now. Balancing the demands of work and life can be challenging for anyone, but women often face unique obstacles in this regard. Health is wealth, thus, it is crucial to find time for self-care in term of physical, mental and emotional health while also meeting their work and family obligations.


There are several nutrients that are particularly important for women's health. Here are some of the key ones:


Iron and Vitamin B12

Women require more iron than men because they lose iron through menstruation. Iron is necessary for the production of hemoglobin, which carries oxygen throughout the body. While vitamin B12 is important for the production of red blood cells and for proper nervous system function.


Calcium, Magnesium, Vitamin D and Zinc

Calcium and magnesium are essential for strong bones and teeth, particularly important for women, who are at higher risk for osteoporosis. While sunshine vitamin which is vitamin D helps the body absorb calcium and also plays a role in immune function. Besides, zinc inhibits the cells that encourage bone breakdown while supporting bone-building cells. The research suggested that supplementation with these minerals is recommended for the treatment of low bone density and osteoporosis.

Magnesium was shown to have inverse association with the risk of depression while low levels of zinc was associated with depression. Both magnesium and zinc play an important role in cellular transmission and hormones regulation and study found that they may affect depression via similar biological mechanisms.


Cranberries

Women are at greater risk of developing a urinary tract infection (UTI) than men. Cranberries are found to reduce the risk of UTI as they contain a high amount of proanthocyanidins, which stop certain bacteria from sticking to urinary tract walls.


It's important for women to maintain a balanced and varied diet that includes a wide range of nutrient-dense foods to ensure they get all the nutrients they need for optimal health.

Reference

  1. Gupta CP. Role of iron (Fe) in body. IOSR Journal of Applied Chemistry. 2014;7(11):38-46.
  2. Mahmood L. The metabolic processes of folic acid and Vitamin B12 deficiency. Journal of Health Research and Reviews. 2014 Jan 1;1(1):5.
  3. Uwitonze AM, Razzaque MS. Role of Magnesium in Vitamin D Activation and Function. J Am Osteopath Assoc. 2018 Mar 1;118(3):181-189. doi: 10.7556/jaoa.2018.037. PMID: 29480918.
  4. Pepa GD, Brandi ML. Microelements for bone boost: the last but not the least. Clin Cases Miner Bone Metab. 2016 Sep-Dec;13(3):181-185. doi: 10.11138/ccmbm/2016.13.3.181. Epub 2017 Feb 10. PMID: 28228778; PMCID: PMC5318168.
  5. Yamaguchi M. Role of nutritional zinc in the prevention of osteoporosis. Mol Cell Biochem. 2010 May;338(1-2):241-54. doi: 10.1007/s11010-009-0358-0. Epub 2009 Dec 25. PMID: 20035439.
  6. Mahdavi-Roshan M, Ebrahimi M, Ebrahimi A. Copper, magnesium, zinc and calcium status in osteopenic and osteoporotic post-menopausal women. Clin Cases Miner Bone Metab. 2015 Jan-Apr;12(1):18-21. doi: 10.11138/ccmbm/2015.12.1.018. PMID: 26136790; PMCID: PMC4469220.
  7. Wang J, Um P, Dickerman BA, Liu J. Zinc, Magnesium, Selenium and Depression: A Review of the Evidence, Potential Mechanisms and Implications. Nutrients. 2018 May 9;10(5):584. doi: 10.3390/nu10050584. PMID: 29747386; PMCID: PMC5986464.
  8. Swardfager W, Herrmann N, Mazereeuw G, Goldberger K, Harimoto T, Lanctôt KL. Zinc in depression: a meta-analysis. Biol Psychiatry. 2013 Dec 15;74(12):872-8. doi: 10.1016/j.biopsych.2013.05.008. Epub 2013 Jun 24. PMID: 23806573.
  9. Jepson RG, Williams G, Craig JC. Cranberries for preventing urinary tract infections. Cochrane database of systematic reviews. 2012(10).

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