Support our general wellness and nutrition it’s suggested that we supplement our diet with vitamins. However, many vitamin contain pork, alcohol, and other animal products, so looking for halal vitamins and minerals is important. It is essential — we all know — but how many of us actually take our vitamins everyday?
A correct portion of halal vitamins and minerals in our diet can support our general health and wellness. Vitamin deficiencies have been linked to several significant disorders, hence taking a halal vitamin daily can help support a healthy and halal lifestyle.
There has always been — and will always remain — much debate about the absolute benefits of vitamin and minerals, which are obviously not the same for all. We humans are manufactured differently. Differences stretch from asimilar sexes to distinct DNAs. Neither vitamins/minerals work the same way on all the species nor the same portions will suffice varying requirements. However, a general regimen — gender specific though — can always be maintained to ensure your body doesn't fall short of any vital nutrient.
Here is a quick list of the essential vitamins and minerals that are crucial for a healthy women’s diet.
1. Vitamin A
Vitamin A contains fat-soluble retinoids— namely, retinol, retinal, and retinyl. They all perform together to complete various functions that improve the body.
Vitamin A is critical for a woman’s health. It helps improve the immune system. A healthy immune system supports safe reproduction.
Vitamin A is also related to vision and cellular communication activities. It improves eyesight. The antioxidant property of retinol fights against free radical damage, which is the root cause of eye, brain, and skin disorders.
Vitamin A can be obtained from a number of vegetables, fruits, meat, and dairy products. This is why it’s important to ensure vitamin meet dietary consumption guidelines such as halal, kosher, vegan etc.
2. Vitamin B-Complex
Vitamin B-complex is a group of eight super-powerful B-vitamins. These B-Vitamins are water-soluble and so, they do not stay in your body for a long time. They are like — they get in, work and get away — in a rush. But they are the perfect donors to your body.
B-complex vitamins, namely B1, B2, B3, B5, B6, B7, B9 and B12, convert food into fuel which keeps the organ energized to perform efficiently all body functions. Mostly, B-Vitamins work in combination. They support each other in duties and deficiency of any one of them, can cause a tempo collapse, which means abruption of certain body functions.
B-complex vitamins play, comparatively, the most critical role for women, during their pregnancy. They improve women’s health by maintaining healthy flow of body functions. They develop fetal brain and spinal cord. They also lower the risk of birth defects, preterm babies, and infant mortalities.
B-complex vitamins support healthy body metabolism. They work with iron to make red-blood cells and also aid cell activities in the body. They prevent fatigue and depression in women, especially when they are passing through trimesters. B-Vitamins are also effective for the reduction in PMS symptoms.
B-complex vitamins are operative for enhanced cognitive functions. They assist the brain and nerves to transport signals to other parts of the body.They also minimize muscle cramping.
All the vitamin supplements available, essentially include B-complex in the formula, because of their numerous known and hidden benefits. The food sources to obtain B-Vitamins from, include fishes, eggs, meat, dairy, and poultry. Consumers should look for Halal certified vitamins, Kosher certified vitamins and vegan alternatives given the sources of vitamin B can at times be sourced from animals.
3. Vitamin C
A woman’s body due to its fragility is more prone to develop diseases and infections. Vitamin C, in this regard, is the panacea. It develops in a woman, a robust immune system and consistently improves immunity of body cells and organs.
Vitamin C is a soldier to fight bacteria and free radical damages that impair vision, brain, and skin. It forms collagen — a substance critical to integrate body components together. It also helps in the absorption of iron.
Vitamin C is abundantly found in fruits. Lemon, oranges, kiwi, grape fruits and blackcurrants are the basic sources.
The vegetables rich in vitamin C are broccoli, sweet potatoes, tomatoes, cabbage, green and red pepper, and sprout.
4. Vitamin D
Vitamin is a very powerful but, unfortunately, the most deficient vitamin present in people habituating in US, according to several researches. This is because people do not go out in the sun, and if they do at all, they wear a thick layer of sunscreen that doesn’t let the rays reach skin. That way the necessary injection doesn’t happen at all.
Vitamin D acts as a building block of human’s body. It is Vitamin D which aids in the calcium absorption by the body. It makes up and maintains the skeletal structure by allowing calcium to aid performance of various body organs. In a Vitamin D deficient person, calcium intake will end up to no avail.
For women, Vitamin D particularly becomes more important when they are conceiving. It protects from brittle bones and skeletal damages, when the fetus expands. It helps prevent the child from developing birth defects and combats stillbirths. It also supports an overall, safe, and healthy pregnancy period.
Other than sunlight, vitamin D is found in beef, fish, cereals and dairy products. But if the sun exposure is absolutely not possible, start taking vitamin D supplements that work best to provide optimum to the body.
5. Vitamin E
Vitamin E is an antioxidant. It fights off diseases and is also believed to minimize the risks of cancer and heart diseases.
Vitamin E helps women comfortably pass through menopause. According to a study carried at Gynaecologic and Obstetric Investigation in July 2007, Vitamin E reduces the severity of hot flashes surrounding menopause.
Vitamin E has amazing skin and hair advantages too. It acts as a moisturizer and keeps skin from early aging. It lightens marks and spots — so basically — it acts as a cleaning agent too. It is also found effective in the treatment of sunburns.
Vitamin E is an excellent source to grow lustrous hair. It stimulates rapid hair growth and corrects split ends. You would love to know — that Vitamin E keeps your hair from greying. It also brings back the original hair color, if recommended dose is maintained.
6. Vitamin K
Vitamin K will become dearest to all the women, if they get to know the super beneficial perks, it holds. Vitamin K is a cosmetic genius. It heals, hides, and vanishes scars, bruises, burns or anything — that may hinder your stunning looks.
Vitamin K also supports strong bones and muscles. It energizes the bones so much, that they don’t develop fractures or other undesired weak-bone aftermaths. Good portions of Vitamin K saves from osteoporosis.
Vitamin K also very effectively fights cardiovascular diseases. It also develops in women, blood clotting abilities.
As with any vitamin however, an excess of vitamin K can lead to health impairments and affect bleeding rated and times. Ask your doctor before consuming large amounts of Vitamin K.
Vitamin K is abundantly found in dark green, leafy vegetables like spinach, kale and Swiss Kard etc. Other vegetable sources are broccoli and cabbage. Fish and eggs also nourish you with a good amount of vitamin K.
Because a woman has to develop a baby in her body, she needs iron. Babies in their in-womb stage store amounts of iron from their mother’s body.
Iron is a significant component that has to be maintained in a diet. Iron is used by the body for the formation of hemoglobin — a protein which transports oxygen to body tissues, organs and cells — to enable them to perform their routine functions.
For women, it is particularly of more concern because blood loss in periodic menstruation leads to iron deficiencies. This deficiency develops Anemia — a blood disorder causing pallor and weariness. Researches around the world have proved that, iron deficiency is the most prevalent deficiency in women.
You can get a good amount of iron from poultry, meat, seafood and beans.
8. Folic Acid
Folic acid is recommended during all pregnancies. . It performs various safeguards for both the mother and her child. It saves from neural tube defects (NTDs) in the fetus. It helps in the formation of DNA also.
Folic acid plays a pivotal part in mood regulation. It fights off depression and cuts down levels of anxiety in women — specially during pregnancy.
Folic acid, moreover, assists in the formation of red blood cells and saves a woman from falling to Anaemia.
It is suggested that for a healthy pregnancy experience, you take folic acid supplements or include in your diet folate as early as you plan on a baby. Studies also show that women with a considerable amount of Folic Acid in their diet have a reduced risk of developing hypertension.
Folic acid is found in green leafy vegetables like spinach, turnip greens, romaine lettuce and fruits like papayas, oranges, grapefruits, raspberries and strawberries etc. Beans, seeds and nuts also contain good amounts of folate.
9. Omega-3 Fish Oil
According to a recent study at the Harvard University, deficiency of Omega 3 fatty stands among top 10 causes of deaths in America.
Omega 3 fatty acid which contains DHA and EPA, is one of the healthiest essential in a balanced diet. It has numerous advantages for women’s fertility, pregnancy, immune system, skin, hair, and an overall healthy life.
Fish oil helps to maintain hormonal balance in women and combats PCOS. It also treats conditions of endometritis — which causes infertility.
Researches have confirmed that fish oil diminishes post-pregnancy depression and improves mood. It has also been proven to reduce the number of miscarriages and premature births.
Omega 3 fatty acid is crucial for fetal development. It aids the development of fetuses cognitive functions and immunity. It also improves child’s eyesight.
In general, fish oil supports the brain health, memory and can keep cells healthy. . It also reduces the chances of cardiovascular diseases to the minimum. It also helps in weight loss — especially in the cutting of belly fat.
The source of fish oil are fish. Plenty of fish in your diet can help build up to the requirements. Fish oil supplementations are specially proven to be fruitful. 1000 mg of dose daily is going to work just right for most women. Fish oil is usually housed in softgels which are usually sourced from pork gelatin Those that have dietary constrictions around pork should be looking for Halal Omega 3 and Kosher Omega Fish Oil.
Zinc is an essential mineral your body requires on a regular basis to work fine. Zinc requirements vary in different stages of life. A normal woman needs 8mg of zinc everyday, whereas pregnant and breastfeeding women need 11 and 12 mg dose per day respectively — to keep up with good health.
Zinc impacts massively on your bones, metabolism and immune system. It strengthens bones and helps in preventing Osteoporosis. It gives the body the muscle, to kick off sickness and allows early recovery in case you adopt any disease.
It maintains good health during pregnancy. It helps in the growth and development of fetus. It counters birth defects and prevents preterm babies.
Zinc is readily available in almost all multivitamin supplements.
To sum up, invest on the right kind of food, which ensures a healthy. Maintain a balanced diet with halal vitamins and minerals.