Minerals help the body perform numerous functions, such as building strong bones, transmitting nerve impulses, making hormones and maintaining a regular heartbeat. There are two types of minerals - macrominerals and microminerals. Your body needs larger amounts of macrominerals like calcium, sodium and potassium. Trace minerals, on the other hand, are only needed in small amounts. Common microminerals include iron, zinc and selenium. Because it is Women’s Health Month, we’ll focus on two of the important minerals for women: calcium and iron.
Calcium is an important macromineral that is needed for healthy bones and teeth. It helps your heart and nerves function properly and helps your blood to clot. Scientists used to think that calcium intake was important only up to age 20 to 30, when bone growth and development are complete. However research has made clear that adequate calcium intake is important throughout life. It's especially important for young women and women entering menopause to get enough of this essential mineral.
How Much Calcium Is Enough?
The recommended dietary allowance (RDA) for calcium is:
· 1,000 milligrams a day for women and men ages 19 to 50
· 1,500 milligrams a day for men and women age 51 and older
· 1,000 milligrams a day for pregnant or breastfeeding women
Good Sources of Calcium:
· Milk
· Yogurt
· Cheese
· Green leafy vegetables, such as spinach, kale, broccoli, bok choy, collards and Chinese cabbage
· Tofu
· Canned salmon or any fish with bones
· Calcium-fortified juices
Iron, a trace mineral, prevents anemia and keeps your red blood cells healthy. In fact iron is an essential part of hemoglobin, a part of the red blood cells that carries oxygen throughout your body. You also store iron in your muscle tissues and it's an essential part of many of your body's proteins and enzymes.
How Much Iron Is Enough?
The recommended dietary allowance (RDA) for iron is:
· 10 milligrams a day - Men age 19 and older and women age 51 and older who are not menstruating
· 15 milligrams a day - Women age 19 to 50 who are menstruating
· 30 milligrams a day - Pregnant women
· 15 milligrams a day - Breastfeeding women
Good Sources of Iron:
· Animal liver, kidney and heart
· Oysters
· Iron-fortified bread and cereal
· Lean red meat
· Nuts
· Egg yolks
· Dried beans and legumes
· Dried fruit
· Dark leafy green vegetables
· Foods cooked in an iron skillet
Should You Supplement?
For women of childbearing age and athletic women, a multivitamin with iron is a good idea to prevent iron deficiencies (anemia). Women who are pregnant are advised to take a prenatal vitamin that meets their increased daily requirement for iron. Calcium is not easily absorbed from supplements (and iron blocks calcium absorption), so don’t rely on the calcium in your multivitamin. By eating three servings of dairy a day you can get the daily requirement of calcium needed. However, for women over age 50, an additional calcium supplement is recommended to meet their higher needs of 1500 mg per day. Remember to always take your vitamins with food for better absorption and consult your doctor when taking dietary supplements.
Rebecca
Rebecca Mohning M.S., R.D., L.D. is a registered dietitian and a certified personal trainer. She received her Bachelor’s degree in dietetics and her graduate degree in exercise and sports science from Iowa State University. She also has a personal training certification from the American College of Sports Medicine. Rebecca currently has her own private nutrition and fitness consulting business is the Washington DC area.