Hey team, so I was just asked to write an article for Health & Well-Being magazine on vitamin deficiencies in women and I thought it might be good for you guys to read as well!
Vitamin and mineral deficiencies in women are pretty common but there are some that stand out more than others.
Anaemia (a deficiency in iron) is probably the most common of all, affecting more than 25% of people worldwide. Iron is an essential mineral that is absorbed through the foods we eat and helps to transport oxygen into your cells by binding to haemoglobin. Supplementing with iron is not recommended as it is very dangerous. In stead, try to eat more red meat, shellfish, beans, seeds and dark leafy greens (think broccoli, kale and spinach).
Iodine deficiency is one of the most common nutrient deficiencies, affecting around a third of the worlds population. Iodine is essential for the product of thyroid hormones. The thyroid is involved in many bodily processes such as growth, brain development and bone maintenance. The thyroid also regulates your metabolism so ensuring it is healthy and functioning efficiently is essential when trying to ditch the body fat! Good dietary sources of iodine include seaweed, fish, dairy and eggs.
Vitamin D, a fat-soluble vitamin that travels through your bloodstream and into cells. Vitamin D deficiency symptoms are subtle can take years to develop but we shouldn’t ignore them. The most common being a reduction in immune function. It’s pretty easy to increase your vitamin D intake starting with sunlight. Depending on where you live and what time of year it is, you can get your daily vitamin D intake from the sun. However, if this isn’t possible, you can eat more eggs and fatty fishes or supplement with a simple vitamin D supplement.
B12 or Cobalamin is a water-soluble vitamin and every single cell in your body needs B12 to function. B12 deficiencies are very common in people who have a plant based diet as the vitamin is only found in sufficient amounts in animal foods with some studies suggesting 80-90% of vegetarians and vegans may be deficient in this essential vitamin. Dietary sources of B12 include eggs, meat, shellfish, organ meat and milk products. The vitamin isn’t considered harmful in large amounts because it is often poorly absorbed, so a B12 supplement is advised - especially for vegetarians and vegans.
Vitamin A, another fat-soluble vitamin, helps to maintain healthy skin, teeth bones and cell membranes. Vitamin A deficiencies are more common in developing countries but adding sweet potatoes, carrots and dark green leafy vegetables to your diet can help to keep your levels topped up.
For women over 40, Vitamin K2 is extremely important, it supports blood clotting and healthy bones while also boasting antioxidant properties helping to protect cell membranes. Some good dietary sources of K2 are dairy products, liver, beef, pork, egg yolks, fatty fish and chicken.
P.S. here's the last time I was in their magazine! We found this in the airport just before catching a flight - was a moment I'll never forget! 👇👇👇