Have you ever found yourself trying to make meals out of leftovers, or even grazing on a cold pizza in the fridge? Mothers often get so caught up in making sure that the kids are well-nourished that they forget about their own eating habits. Unfortunately, a poor diet can lead to nutrient deficiency and a whole lot of health problems unique to women.
What is nutrient deficiency, and why are women at risk?
Nutrient deficiency happens when the body doesn’t absorb or consume a sufficient amount of specific minerals, protein, fatty acids, and vitamins. The recommended nutrient intake for every person varies according to age, health condition, and gender. And for moms, especially, there are certain nutrients that you’ll need to consume more.
For instance, women who are preparing for childbirth need to take more folic acid so that the body can provide the essential nutrients for a developing fetus. Indeed, childbirth can take a toll on the body, making it all the more crucial for women to maintain the recommended nutrient intake for certain vitamins and minerals.
Common signs of nutrient deficiency in women
Many moms who are too busy with everyday life often overlook the telltale signs that they’re nutrient deficient. Apart from recognizing these symptoms, it’s also vital to know the exact cause of the problem.
Nutrient deficiency caused by stress. Diet isn’t the only reason why moms suffer from nutrient deficiency. According to experts, chronic stress resulting from mental and emotional problems will also affect nutrient intake. The body often responds to stress by releasing hormones, and when there’s an abnormally high amount of cortisol, the body tends to absorb more saturated fat.
If you aren’t able to reduce or manage stress, you’re also more likely to experience low levels of magnesium, antioxidants, and B vitamins. Vegan and vegetarian diet. If you don’t plan your food intake well, you’ll end missing out on essential nutrients that the body needs. If you want to adhere to a vegan or vegetarian diet, make sure that you have alternative sources of protein, fat, calcium, and other minerals typically found in animal products. According to Lifehacker Guy, you can also take green formulas that contain herbs called adaptogens to help you adapt to stress and reduce anxiety.
Frequently, moms who experience nutrient deficiencies can efficiently resolve the problem by taking vitamin supplements. However, when the condition becomes chronic, it’s possible to experience more severe health problems. Also, when you’re already diagnosed with an illness such as high blood pressure or diabetes, it’s crucial to watch what you eat and get more of the essential nutrients that your body needs.
Here are our recommendations on which vitamins and supplements you should get to boost your nutrient intake. Of course, this isn’t an extensive list. It’s also best to consult your doctor first to get a comprehensive assessment according to what you need based on your health condition and lifestyle.
Calcium
If possible, you should try and find a vitamin that contains Calcium. The benefits that this can offer include decreasing the amount of fat that is stored in the body. The mineral is also ideal for reducing PMS as well. Finally, your body actually absorbs way more calcium when you fall pregnant.
Research has shown time and time again that if you are breastfeeding then calcium can help you and it can also build strong bones. As a woman, you should be taking around 1000mg a day in calcium if you are aged between 19 and 50. If you want to boost your vitamin intake then check out Noor Vitamins.
Choline
If you are pregnant or if you are postnatal and breastfeeding then this will wipe out the body’s stockpile of essential fats such as choline. Choline is strongly linked to better memory in adults so it is vital that you try and replenish it as soon as you can. Choline is needed to make up every single cell in your infant’s body, and it is crucial during weeks 25-40 in pregnancy.
It’s advised that you have an intake of 425mg if you are a woman aged 19-50. You’ll need 550mg if you are breastfeeding, and if you’re pregnant then you may need up to 900mg. It’s hard to get this amount of choline when you are not taking supplements, so keep that in mind if you can.
Folic Acid
This is a B vitamin and it can help to prevent over 70% of neural-tube defects. If you want this to work, then it is advisable that you take it before you fall pregnant. If you are not trying to have another child at the moment, then it’s important that you try and take it anyway just in case you change your mind.
If you are not planning on becoming a mother again any time soon then this is nothing for you to be concerned about because folic acid is still ideal for reducing your chances of developing heart disease or even cancer. If you want to know more about your daily needs then you should be taking 800 micrograms if you are aged between 19 and 50, and 100mg if you are pregnant.
Iron
Do you feel tired and just scattered in general? Then you are not alone. Most mothers feel this way, but if you want to help yourself then you should certainly think about taking vitamins. When you do, you will soon find that you are able to boost your health and that you feel more energetic during the day. With only 25% of women taking the right amount of iron every day, there has never been a better time for you to try and boost your health.
Final thoughts
With everything that moms do every day, health is a critical investment. And when you’re healthy, you’ll feel better and accomplish more. It’s never too late to modify your diet and lifestyle to ensure that you’re getting enough of the essential nutrients your body needs. The good thing is, there are plenty of supplements to choose from to substitute for food, so being too busy is no longer a suitable excuse.
