5 VITAL NUTRIENTS FOR WOMEN IN THEIR 30S

From early 30s, women’s risks of developing health problems such as heart disease and stroke increases at an alarming rate, especially when the bodies face with nutrient deficiency.

"Women have a limited amount of estrogen once they go through menopause," said Dr. Nereida Correa, a gynecologist at Einstein College of Medicine in New York City. "Once they’re estrogen-deficient, they’re at risk for heart disease”.

According to US government statistics, heart disease (heart attack or heart failure) is the leading cause of death for women, while stroke stays at third leading cause of death. Women from early thirties should pay more attention on personal healthcare.

Here are five nutrients that may help protect women from heart disease, as well as lower the risk of other chronic conditions such as osteoporosis, diabetes, breast cancer and high blood pressure.

Vitamin D

Women who do not get enough vitamin D could develop brittle bones, or even worse, osteoporosis.

A study published in July in the New England Journal of Medicine found taking high doses (800 international units) of vitamin D daily could reduce the risk of hip fractures in older women by 30 percent.

There are three ways of getting vitamin D: from the skin (through early direct sunlight), from your diet and from vitamin supplements.

As skin ages, it has less ability to produce vitamin D in response to sun exposure. Instead, women can boost their vitamin D intake by consuming dairy products every day. Dr. Nereida Correa recommend women take low-fat yoghurt or cottage cheese, try hard cheese, orange juice and legumes as a part of a daily diet for better Vitamin D supplement.

Calcium

"As women age, the ability to make new bone cells decreases. Calcium supplement, however, can solve the problem. Calcium helps the body make new bone cells", says Dr. Correa.

Correa recommended that in addition to having calcium-rich dairy products, older women should take 600 milligram calcium supplements twice per day.

The two main forms of calcium in supplements are calcium carbonate and calcium citrate. Calcium carbonate is best absorbed after meals while calcium citrate can easily be absorbed on an empty stomach.

 Besides dairy products, calcium can also be found in tofu, cereals, soy, vegetables such as kale, broccoli and Chinese cabbage, and fish such as sardines and salmon...

Omega-3 fatty acids

Supplement of omega-3 fatty acids is linked with a lower risk of heart disease among women, according to a 2002 study published in the Journal of the American Medical Association.

Omega-3 fatty acids are a form of polyunsaturated fat. This healthy fat help slow down the growth of plaque buildup in the arteries and lowers blood pressure, according to the American Heart Association.

Omega-3 fatty acids can be found in fish such as salmon, tilapia, cod, olive oil and etc.

Vitamin B12

Lack of Vitamin B12 is among the major causes of anemia. American researchers have investigated nearly 73,000 postmenopausal women who participated in a nine-year Women's Health Initiative study. Results revealed that 5.5% of the women in the study were anemic. The researchers found that women with anemia tend to consume less protein, folate (also called vitamin B9), iron, vitamin C and vitamin B12.

Low levels of vitamin B12 tend to occur in women in their 30s, the older they are, the more increasing vitamin B12 deficiency it becomes. Older adults may not have enough hydrochloric acid in their stomach to absorb the vitamin.

Women who do not get enough of B12 can experience fatigue, weight loss, poor memory, dementia and depression.

The recommended daily amount of B12 is 2.4 micrograms daily for adults, and this vitamin can be found in fish, meat, poultry, eggs, milk and fortified breakfast cereals.

Folic Acid (Vitamin B9)

Although folic acid is perhaps best known as a vital nutrient for women to get during pregnancy, it is also necessary for older women, especially since they are 30 and older.. "Folic acid help build new tissue, which is beneficial to everybody”, Correa said.

Folic acid, or foliate, is a B-complex vitamin needed to create red blood cells for the body. Lack of folic acid, often go along with syndromes of anemia, weight loss, weakness, headaches and a decrease in homocysteine level in the blood -  a factor related to heart disease.

According to a 2005 study published on Journal of American Medical Association in 2005, women who consume more folic acid have a reduced risk of developing high blood pressure.