Mother’s Day is a wonderful celebration.
From raising and inspiring us to being our biggest supporters, it’s time to show your love and appreciation for everything your mum has done for you. Please let us help you to choose mindful gifts for every lovely mom in your life.
First, let’s find out what nutrients mothers need and find out the right gift for our beloved mothers.
Nutrients Women Need
Our bodies need specific amounts of nutrients to carry out even the smallest of functions. A healthy diet will include most of the nutrients our body needs, but the foods we eat don’t always give us enough.
The decisions you make at mealtime are important for your future health. Filling your plate with nutrient-rich foods will help keep your body in top shape and reduce the risk of age-related health issues. For women, eating well between their late teens and early 50s is especially important for a variety of reasons.
Here are some key nutrients that young adult women need to pay attention to.
Folic acid (folate) and other B vitamins
Your body needs this B vitamin to make new cells. During pregnancy, folic acid helps to form the neural tube that will develop into your baby’s brain and spinal cord. Prenatal vitamins contain folic acid because they may help reduce the risk of having a baby with a brain or spinal cord defect. Folic acid is a synthetic form of folate and not all of it can be used by the body.
Folate is also necessary for red blood cell formation, and young women are at greater risk of developing folate-deficiency anemia.
- You need: 400 micrograms (mcg) daily.
- Folic acid-rich food: Spinach, nuts, beans, orange juice; fortified foods such as bread, pasta, and breakfast cereal.
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Iron
Young women often have low levels of iron in their bodies either because of heavy periods or because they get too little of this nutrient from their diet.
Iron deficiency can lead to anemia, which is when you don’t have enough healthy red blood cells to carry oxygen throughout your body. Iron is best absorbed when taken with vitamin C. Pairing a good source of iron, such as chicken or beans, with a Vitamin C source such as strawberries at a meal will maximize absorption.
- You need: 18 mg daily
- Iron food: lean meat, seafood, nuts, beans, vegetables, and fortified grain products
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Vitamin D
Some of your supply of this vitamin comes from dairy foods like milk and cheese. The rest, your body makes when your skin is exposed to sunlight. Up to 78% of women in their childbearing years are short on vitamin D. If you live in a northern climate and you don’t get much sun, you may need a supplement to make up for what you’re missing.
Vitamin D works as calcium’s partner to promote healthy bones. It’s also involved in cell growth, immune function, and reducing inflammation in the body.
- You need: 600 international units (IU) daily.
- Vitamin D food: fatty fish such as salmon, tuna, and mackerel, fortified milk, cheese, and egg yolks.
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Vitamin E
This vitamin is essential for a healthy immune system. Vitamin E is also an antioxidant that protects your body against the harmful effects of damaging molecules called free radicals.
That protective effect may help prevent problems getting pregnant or delivering a healthy baby.
- You need: 15 mg daily
- Vitamin E food: nuts, seeds, and vegetable oils.
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Magnesium
Magnesium helps regulate many different chemical reactions in your body, including:
- maintaining healthy blood sugar and blood pressure levels
- keeping muscles and nerves working as they should
- helping your body produce protein
It’s important to get enough of this nutrient, especially if you’re planning a pregnancy. Most pregnant women are low in magnesium. Deficiencies in pregnancy are linked to problems like gestational diabetes, early delivery, and babies who are born too small.
- You need: 310 mg daily (ages 19 to 30); 320 mg (ages 31 to 50).
- Magnesium food: Nuts, spinach, soy products, beans, peas, oats, wheat, barley, and dairy products.
Gift Recommendation Click here
Probiotics
Probiotics aren’t nutrients, per se. They’re beneficial bacteria found in foods and supplements that offer a range of health benefits. Research about probiotics’ connection to health has boomed in recent years.
Certain types of probiotics can help to maintain normal bacterial balance in the vaginal and urinary tracts.
Probiotic supplements usually contain multiple strains, as others are being studied for their effects on everything from maintaining intestinal regularity and overall gut health to mood and mental health.
- Probiotics food: yogurt, kimchi, kombucha, sauerkraut, miso, unpasteurized apple cider vinegar.
By following our simple advice, you will be able to achieve a good balance between staying healthy and being able to focus on your work.
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※Disclaimer
The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, images and information, contained on or available through this website is for general information purposes only. Hi Well Healthcare is not responsibly liable for any advice, course of treatment, diagnosis or any other information services or products that you obtain through this website.
※References
1.Ginde, A. A., Sullivan, A. F., Mansbach, J. M., & Camargo, C. A., Jr (2010). Vitamin D insufficiency in pregnant and nonpregnant women of childbearing age in the United States. American journal of obstetrics and gynecology, 202(5), 436.e1–436.e4368. https://doi.org/10.1016/j.ajog.2009.11.036
2.Mohd Mutalip, S. S., Ab-Rahim, S., & Rajikin, M. H. (2018). Vitamin E as an Antioxidant in Female Reproductive Health. Antioxidants (Basel, Switzerland), 7(2), 22. https://doi.org/10.3390/antiox7020022
3.Dalton, L. M., Ní Fhloinn, D. M., Gaydadzhieva, G. T., Mazurkiewicz, O. M., Leeson, H., & Wright, C. P. (2016). Magnesium in pregnancy. Nutrition reviews, 74(9), 549–557. https://doi.org/10.1093/nutrit/nuw018
