April showers bring May flowers… and Mother’s Day… and the International Day of Action for Women's Health! As we dedicate this special month to pay some extra attention to the ladies in our lives, it’s only fitting we talk about the nutrients that specifically women need throughout the unique phases of their lives, especially as a woman begins to have children and glide into her menopausal years.
The Essential Nutrients for Women’s Health
IRON | How much you need daily: 15 mg of iron is crucial early on—as soon as a girl begins to menstruate; 18 mg for adults ages 19-50; 27 mg for pregnant women; 9 mg for post-delivery lactating women; 18 mg after breastfeeding is complete through age 50; 8 mg for age 50+.
Why a woman needs iron: Iron plays an important role in building healthy blood cells. Without enough iron, you can feel fatigued, ranging from moderate to extreme levels, and even have trouble focusing as a result.
Vegan sources of iron: Beans, lentils, pumpkin seeds, peas
{SUPPLEMENT IT! The Hallelujah Diet’s best-selling B-Flax-D offers the next three essential nutrients all in one convenient, highly effective supplement. Read on to learn more about why vitamin B12, omega-3s and vitamin D are vital to women’s health.}
VITAMIN B12 | How much you need daily: 2.4 mcg for adult women; 2.6 mcg for pregnant women; 2.8 mcg for lactating women; 2.4 mcg after breastfeeding is complete.
Why a woman needs vitamin B12: Vitamin B12 is essential for strong nervous system development. Women in their postmenopausal years need more vitamin B12 because they naturally produce less and less as well as less hydrochloric acid to absorb it. A deficiency in vitamin B12 may cause depression, weight loss, fatigue and issues with memory.
Vegan sources of vitamin B12: Vitamin B12 is predominantly found in animal sources, so it’s especially important for plant-based eaters to take vitamin B12 supplements.
OMEGA-3S and DHA | How much you need daily: 250 mg for adults; 300 mg for pregnant or lactating women.
Why a woman needs omega-3s: Omega-3s, also known as essential fatty acids, are responsible for strong and healthy brain and nerve cells, and have been strongly linked to reducing the risk of heart disease and high blood pressure. Some studies also show omega-3s help avert preterm births.
Vegan sources of omega-3s: flax seeds, walnuts
Why a woman needs DHA: DHA (docosahexaenoic acid) is an omega-3 fatty acid critical for health. A vegan diet is highly deficient in DHA, particularly because many people cannot convert omega-3s from seeds and nuts to DHA. DHA is critical for pregnant and lactating women in order for healthy brain formation of their child. For both children and adults, getting enough DHA helps improve learning ability.
Vegan sources of DHA: Since plant eaters do not obtain DHA from their diets, it’s crucial to supplement your diet with a clean fish oil.
{SUPPLEMENT IT! To meet your omega-3 and DHA needs, we only use and recommend
Pharmax Finest Pure Fish Oil, which contains absolutely no mercury, arsenice, cadmium, lead nor nickel and offers very high concentrations of DHA.}
VITAMIN D | How much you need daily: 5,000 IU to 10,000 IU per day for adult women.
Why a woman needs vitamin D: Vitamin D helps the body absorb calcium, which helps with bone development. Without sufficient vitamin D, your bones will weaken and renders you more vulnerable to osteoporosis.
Vegan sources of vitamin D: You can get vitamin D from natural sunlight, through your diet (like eating Portabella mushrooms) or by taking vitamin D3 supplements. An aging woman’s skin produces less vitamin D naturally from exposure to the sun, so supplementation is highly recommended.
{SUPPLEMENT IT! The Hallelujah Diet’s Vitamin D3 combines synergistically with Vitamin K2.
Why? They’re simply better together. Like Vitamin D3, vitamin K2 plays a critical role in the regulation of calcium and keeps excess calcium out of the blood and in the bones.}
FOLIC ACID (AKA VITAMIN B9) | How much you need daily: 400 mg for adults, including those who are attempting to conceive and until the third month of pregnancy; 600 mcg for the latter half of a pregnancy; 500 mcg while breastfeeding; 400 mg after breastfeeding and on.
Why a woman needs folic acid: Folic acid is famously associated with preventing birth defects and developmental issues, but it’s also important for older women long after giving birth because it helps produce red blood cells and protects the cardiovascular system.
Vegan sources of folic acid: Leafy green vegetables, citrus, squash, berries, nuts, olive oil
TARGETED SUPPLEMENTS FOR MENOPAUSE SYMPTOMS
Our Luminology, the brainchild of our very own Chief Education Officer Ann Malkmus, are another collection of supplements designed to support women's health. With her vast knowledge of the distinctive symptoms, physiological causes and the pure, natural remedies for perimenopause, menopause and post-menopause, each supplement in the LUMINOLOGY line was formulated with a high-performance blend of nutrients and botanicals, including a superior form of MacaPure® to reduce stress and support hormonal balance, vitex berry to normalize menstrual periods, DIM to rid the body of excess estrogen, phytosterols to promote progesterone production, vitamin B6 and zinc to boost antioxidant defenses and immune system function and yucca to increase absorption of fat-soluble ingredients.
- BREEZE is clinically proven to reduce symptoms such as irregular periods, insomnia and mood swings experienced by many women during menopause.
- CLARITY is clinically proven to reduce hot flashes, restore bladder control and relieve the vaginal dryness experienced by many women during post-menopause.
- BALANCE is clinically proven to reduce symptoms such as irregular periods, sleep deprivation, mood swings and PMS experienced by many women during perimenopause.
This May, make the commitment to nurture to the girls and women in your life all year round. Although everyone needs a comprehensive array of nutrients from clean plant sources to achieve great health, there are experiences unique to women that require an extra dose of nutritional TLC. Start by evaluating our list to ensure you and the women in your lives are getting all the nutrients they need.
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