2013년 12월 2일 월요일

About 'good vitamins for women'|Is There a Special Vitamin Supplement For a Woman







About 'good vitamins for women'|Is There a Special Vitamin Supplement For a Woman








Vitamins               are               essential               to               the               health               and               well               being,               not               only               of               women,               but               everyone.

If               you               think               that               your               diet               is               sufficient               that               you               do               not               need               vitamin               supplements               keep               in               mind               that               only               7%               of               women               who               never               skips               meals               or               eat               ice               cream               for               breakfast               or               dinner.

There               are               a               lot               of               daily               multi-vitamin               supplements               that               are               made               just               for               women               but               how               can               a               woman               tell               if               it               is               the               right               supplement               for               them.

Different               vitamins               benefit               women               in               different               ways.

There               are               also               a               few               vitamins               that               are               not               in               multi-vitamin               supplements.

In               this               article               I               will               talk               about               the               different               vitamins               that               are               beneficial               for               women,               how               they               are               beneficial               and               the               recommended               dosage               for               each.

Black               Cohosh               helps               prevent               hot               flashes               during               menopause.

Women               should               take               40               mg               Black               Cohosh               extract               per               day               and               should               not               take               Black               Cohosh               if               they               have               breast               cancer.
               Calcium               reduces               risk               of               osteoporosis,               high               blood               pressure               and               colon               cancer,               aids               in               blood               clotting,               and               nerve               transmission,               might               reduce               symptoms               of               PMS               and               help               with               weight               loss.

Women               ages               19               to               50               and/or               pregnant               of               breast               feeding               should               take               1,000               mg               a               day               while               women               over               50               should               take               1,200               mg.

Calcium               can               be               obtained               also               by               drinking               low               fat               milk               products,               juice               and               soy               milk               and               eating               sardines,               tofu,               leafy               greens               and               dried               beans               and               peas.
               Chromium               regulates               blood               sugar               and               may               help               lower               blood               sugar               in               those               who               are               insulin               resistant.

Chromium               doses               vary               by               age.

Women               19               to               50               should               take               25               mcg,               pregnant               women               should               take               30               mcg,               breastfeeding               women               should               take               45               mcg               and               women               over               50               should               take               20               mcg.

Good               sources               of               Chromium               are               whole               grains,               wheat               germ,               orange               juice,               chicken               and               oysters.
               Coenzyme               Q-10               aids               in               energy               production,               aids               the               immune               system               and               may               help               treat               cancer               and               congestive               heart               failure.

Without               doctor               approval               only               30               to               60               mg               should               be               taken               every               day.

Meat,               fish,               chicken               have               the               most               of               this               vitamin               however               there               is               also               limited               amounts               in               vegetables,               fruit               and               milk.
               Copper               aids               in               nerve               transmission,               red               blood               cell               formation,               maintenance               of               strong               bones               and               brain,               and               heart               and               immune               function.

2               mg               of               copper               should               be               taken               daily.

It               can               be               found               in               shellfish,               organ               meats,               grains,               nuts,               seeds,               soybeans               and               leafy               greens.
               Echinacea               lessens               the               severity               of               cold               and               flu               symptoms.

You               should               either               take               two               500               mg               tablets               3               times               a               day               or               use               1               mg               of               dried               root               to               make               tea               which               should               be               drank               3               times               a               day.
               Folic               acid               supports               normal               growth,               helps               prevent               anemia               and               birth               defects               and               may               reduce               the               risk               of               heart               disease,               high               blood               pressure,               premature               birth,               memory               loss,               Alzheimer's,               depression               and               cancer.

400               mcg               should               be               taken               daily               although               pregnant               women               should               need               600               and               breastfeeding               women               need               500.

More               than               1000               should               not               be               taken               without               consulting               your               physician               first.
               Ginger               may               lessen               the               severity               of               nausea,               morning               sickness,               vomiting               and               motion               sickness               during               pregnancy               and               possibly               chemo-induced               nausea.

One               or               two               500               mg               capsules               of               powdered               ginger               should               be               taken               every               4               hours               when               experiencing               these               symptoms.

Ginger               should               not               be               taken               directly               following               surgery.

A               single,               peeled               one               inch               square               piece               of               ginger               contains               about               500               mg.
               Ginkgo               Biloba               boosts               memory               and               concentration,               reduces               symptoms               of               vertigo               and               aids               in               the               treatment               of               dementia,               tinnitus               and               Alzheimer's               disease.

It               should               not               be               taken               within               36               hours               of               surgery,               by               pregnant               women               or               while               taking               any               blood               thinning               medications               (including               aspirin).

Ginkgo               Biloba               can               cause               gastrointestinal               upset,               headaches               and               skin               reactions.

120               mg               of               a               50:1               extract               is               the               recommended               dosage.

It               should               be               taken               over               the               course               of               the               day               in               2               or               3               doses.
               Ginseng               may               promote               immunity,               boost               metabolism,               improve               thinking,               memory               and               concentration,               reduce               the               risk               of               cancer               and               help               control               blood               sugar               in               those               with               diabetes.

Recommended               dosage               is               either               1               or               2               grams               of               dried               root               powder               or               2               100               mg               pills               daily.

Make               sure               to               buy               reputable               brands               and               do               not               take               for               longer               than               3               months.

Do               not               take               if               pregnant               or               breastfeeding.
               Glucosamine               may               help               to               prevent               and               treat               arthritis               including               joint               stiffness               and               pain.

Take               500               mg               three               times               a               day               of               a               reputable               brand               of               Glucosamine.

Most               likely               should               be               taken               for               2               months               before               any               signs               of               improvement.

It               should               not               be               taken               for               longer               than               4               months               if               there               are               no               signs               of               improvement.
               Iron               prevents               fatigue,               improves               exercise               performance,               strengthens               immunity               and               maintains               alertness               and               memory.

Women               ages               19               to               50               should               take               18               mg               daily.

Pregnant               women               should               take               27               mg               daily.

Menopausal               women               should               not               take               more               than               8               mg               a               day.

Iron               is               found               in               foods               such               as               extra               lean               red               meat,               fish,               poultry,               dried               cooked               beans,               dried               apricots,               leafy               greens,               raisins,               whole               grains               and               fortified               cereal.
               Lycopene               may               lower               the               risk               of               heart               disease               and               cancer.

5               to               15               mg               should               be               taken               every               day.

Lycopene               can               also               be               obtained               by               eating               tomatoes,               tomato               products,               watermelon,               grapefruit               and               guava.
               Magnesium               aids               in               muscle               contractions,               nerve               transmission,               blood               pressure               regulation,               immune               function               and               bone               formation,               helps               control               hypertension,               headaches               and               preeclampsia               during               pregnancy               and               may               help               prevent               heart               disease               and               diabetes.

The               daily               dosage               is               400               mg               and               can               be               found               in               low-fat               milk,               avocados,               bananas,               wheat               germ,               whole               grains,               peas,               leafy               greens               and               oysters.
               Omega-3               fats               lower               the               risk               of               heart               disease,               memory               loss,               bone               loss               and               osteoporosis,               reduce               symptoms               of               rheumatoid               arthritis               and               may               boost               mood.

The               recommended               dosage               is               1               g               a               day.

Fish,               walnuts               and               flaxseed               are               good               food               sources               for               Omega-3               fats.
               Selenium               is               an               antioxidant               that               may               reduce               the               risk               of               heart               disease,               rheumatoid               arthritis               and               certain               types               of               cancer.

55               mcg               should               be               taken               daily.

More               than               400               mcg               can               be               toxic.

Selenium               is               contained               in               whole               grains,               nuts,               seafood               and               lean               feat.
               Vitamin               A/Beta               Carotene               boosts               immunity,               maintains               healthy               tissue,               aids               in               bone               and               tooth               formation               and               protects               vision.

You               should               not               take               more               than               5,000               IU               of               Vitamin               A               as               more               has               the               possibility               of               causing               birth               defects.

Beta               Carotene               is               turned               into               Vitamin               A.

At               least               20%               of               your               Vitamin               intake               should               be               in               the               form               of               Beta               Carotene               for               your               body               will               not               process               more               than               it               needs.

Vitamin               A               can               be               found               in               fortified               milk,               live               and               egg               yolks               while               Beta               Carotene               may               be               found               in               dark               leafy               produce               and               dark               orange               produce.
               Vitamin               B6               helps               produce               hormones               and               brain               chemicals,               strengthens               immunity               and               may               reduce               the               risk               of               memory               loss,               heart               disease,               depression,               and               morning               sickness               during               pregnancy.

Recommended               dose               is               only               2               mg               and               Vitamin               B6               can               be               found               in               chicken,               fish,               extra               lean               red               meat,               avocados,               bananas,               potatoes,               whole               grain,               cooked               dried               beans,               nuts               and               seeds.
               Vitamin               B12               helps               prevent               heart               disease,               memory               loss,               depression               and               anemia               and               maintains               nerve               and               brain               function.

Normal               dosage               is               2.4               mcg,               dosage               for               pregnant               women               is               2.6               mcg               and               the               dosage               for               breastfeeding               women               is               2.8               mcg.

You               can               get               Vitamin               B12               by               eating               extra               lean               red               meat,               poultry,               shellfish,               eggs               and               soy               milk.
               Vitamin               C               is               an               antioxidant               that               maintains               tissue,               promotes               healing,               boosts               immunity               and               may               reduce               the               risk               of               cancer,               sun               damage,               heart               disease,               cataracts               and               lung               damage               from               second               hand               smoke.

Smokers               should               take               110               mg,               pregnant               women               85               mg,               breastfeeding               women               120               mg               and               all               other               women               75               mg.

Citrus               fruits,               brussels               sprouts,               peppers               and               leafy               greens               are               good               sources               of               Vitamin               C.
               Vitamin               D               strengthens               bones,               helps               prevent               osteoporosis,               and               may               lower               risk               of               colon               cancer,               multiple               sclerosis               and               rheumatoid               arthritis,               may               protect               vision               and               lessen               PMS               symptoms.

The               recommended               amount               of               Vitamin               D               varies               depending               on               age.

For               women               19               to               50               years               old               and/or               breastfeeding               or               pregnant               the               recommended               dosage               is               200               IU.

Ages               51               to               70               should               take               400               UI               and               those               older               than               70               should               take               600               to               800               UI               of               Vitamin               D.

Vitamin               D               can               be               found               in               milk,               juice,               soy               milk,               fortified               cereals,               salmon,               sardines               and               egg               yolks.
               Vitamin               E               is               an               antioxidant               that               counteracts               DNA               damage               that               ages               cells,               boosts               immunity               and               may               help               prevent               heart               disease,               cancer,               memory               loss               and               cataracts.

The               suggested               dose               is               30               UI               however               does               up               to               400               UI               is               safe               to               take               and               could               be               beneficial.

Vitamin               E               can               be               found               in               wheat               germ,               safflower               oil,               spinach               and               most               nuts.
               Vitamin               K               aids               blood               clotting,               boosts               bones               and               may               lower               the               risk               for               heart               disease.

The               recommended               dosage               is               90               mg               and               can               be               found               in               leafy               green               vegetables.
               Zinc               speeds               healing,               boosts               immunity,               prevents               pregnancy               complications,               and               helps               maintain               strong               bones               and               taste               and               smell.

Recommended               dosage               is               8               mg               and               intake               should               be               limited               to               less               than               40               mg               a               day.

Food               sources               of               zinc               include               oysters,               extra               lean               red               meat,               turkey,               nuts,               cooked               dried               beans               and               peas,               wheat               germ,               and               whole               grains.
               The               best               way               to               obtain               all               the               vitamins               needed               is               to               find               a               multivitamin               that               contains               about               100               percent               daily               value               of               all               the               vitamins               that               are               beneficial               for               you               as               well               as               taking               a               calcium-magnesium               supplement               if               your               diet               is               not               rich               in               dairy               products.

You               may               also               want               to               take               extra               supplements               if               you               have               arthritis               or               are               experiencing               menopause.






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