March 29, 2020
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Supplements for Women: Advice from a Dietitian | You Versus Food | Well+Good

(light music) – What supplements do
you recommend women take? I get it, some days you
don’t eat your servings of fruits and veggies,
antioxidants, dairy, protein, and whole grains, it’s fine. Although you should try
hard every day to eat a balanced diet, it’s
a good idea for women to take a multivitamin daily to ensure she’s getting the full gamut
of micro and macronutrients. The most crucial vitamins
and minerals I recommend for ladies are calcium,
vitamin D, and iron. If you eat strategically,
you can actually get plenty of all of these through yummy
foods instead of supplements. Vitamin D, an important
vitamin as well as a hormone involved in your reproductive
health and menstrual cycle. Food sources are fatty fish like salmon, egg yolks, yogurt, milk, and mushrooms. A non-food source of vitamin D is the sun. Being in the sun for just 15 minutes with SPF of course can
help increase the amount of vitamin D in your body. Plus, you need enough
vitamin D to make sure enough calcium is being absorbed properly. Calcium, this mineral keeps
our bones strong and healthy, which you probably already knew, but it also helps the
thyroid gland keep up with the best of them. And your thyroid gland
plays a pretty big role in regulating your menstrual cycle. Eat yogurt, cheese,
tofu, and even broccoli. Iron, you know how that
couch looks extra inviting during our periods? Well, that’s when we may
become iron-deficient, making us feel tired, sluggish, and just not our peppy selves. Plus, vegetarians and
vegans are at a higher risk for developing iron
deficiency because plant-based iron sources are not as well absorbed as animal iron sources. There are two forms of dietary
iron, heme and non-heme. Heme iron foods are found
in red meat and shellfish, whereas hon-heme iron
foods are found in beans, pumpkin seeds, sunflower
seeds, broccoli, and spinach. Heme is readily absorbed,
while non-heme iron is a bit stubborn and
isn’t as easily absorbed by the body, tough stuff. To help increase the
absorption of non-heme plant-based iron, pair some
vitamin C like peppers, oranges, kale, strawberries,
or sweet potatoes with your next meal. Your body will thank you. Hey you in there, no,
that’s I’m talking to you, not, yep, right there. Subscribe to Well+Good’s YouTube channel. I know you can. (light music)

Randall Smitham



  1. Myrna Joseph Posted on May 14, 2019 at 10:42 pm

    Love this!!❤💃🏾

  2. Ashley Smith Posted on July 15, 2019 at 12:51 am

    Thank you so much!!! Great video!!!!