Everyone’s nutrient needs are not exactly the same. While most people benefit from the same vitamins and minerals, a woman’s needs can be a little different because her body goes through different things throughout life. Here are 10 important Nutrients For Woman.
1. Folic acid
Folic acid is especially important for women of child-bearing age, but all women benefit from this vitamin. For women of child-bearing age it’s an important vitamin because it promotes healthy pregnancy. Lack of folic acid can result in neural tube defects that lead to cerebral palsy. In addition to taking a prenatal vitamin for folic acid, you can get folic acid from leafy green vegetables, avocado, and liver.
Iron is important for growth and development. Deficiency of iron can result in fatigue, insomnia, and lack of concentration. Iron stores and carries oxygen around the body. Women lose blood on a monthly basis during menstruation, which results in iron loss. It’s important to have enough iron during this time to replenish what is lost. Good sources of iron include red meat, broccoli, kidney, beans, and liver.
Calcium is an important mineral for keeping bones and teeth healthy and strong. It’s needed throughout life and even more so as we age because around age 35 we begin to lose calcium. Calcium is also a factor in staying slim and reducing PMS symptoms. Good sources of calcium include milk, cheese, spinach, kale, almonds, and black beans.
4. Vitamin D
Vitamin D is an important vitamin that many people don’t get enough of. Most people get vitamin D from the sun, but it’s not always as easy as that. Foods that have vitamin D are orange juice, soy milk, cereals, Beef liver, Cheese, Egg yolks.Vitamin D is beneficial for mood, breast health, and the absorption of calcium, which is important for bones and teeth.
Magnesium is an important nutrient for nerves, muscle tone and keeps bones strong. Magnesium can help to prevent cardiovascular disease and regulate blood pressure. Sources of magnesium include pumpkin seeds, spinach, black beans, halibut, and almonds.
6. Vitamin E
Vitamin E, which is found mainly in fatty foods like oils, nuts, and seeds, is a powerful antioxidant. It fights free radicals, the unstable oxygen molecules that are formed as a result of normal metabolism and exposure to strong ultraviolet rays, air pollution, and cigarette smoke. Vitamin E is key for strong immune system and healthy eyes and skin.
7. Omega-3 Fatty Acids
One of the good fats, omega-3 fatty acids are another essential nutrient every woman needs. Omega 3’s help reduce blood pressure, inflammation and lower your risk of numerous chronic diseases including heart disease and cancer. Wild salmon, non-white tuna, halibut, herring and sardines are all excellent sources of omega 3 fatty acids.
All meats, chicken and red meat, and fish like cod, salmon, sardines, and flounder are great sources of potassium. Some other sources include fat-free yogurt, sweet potato, spinach and broccoli. Potassium-rich foods can reduce your risk of high blood pressure, heart disease and stroke.
9. Vitamin C
Vitamin C is an important nutrient for maintaining a healthy immune system. Vitamin C is responsible for production of collagen, the essential part of the connective tissue that helps keep skin, muscles, and other tissues healthy. Sweet red pepper, oranges, kiwi, strawberries, cantaloupe are some of the best sources of Vitamin C.
Fiber helps promote normal bowel movements and prevent other intestinal problems. Some of the best sources are fruits and vegetables, whole-grain breads and cereals, and whole grains like millet, quinoa, barley, wild rice and cracked wheat. Fiber-rich foods help reduce your risk of developing type 2 diabetes, heart disease and cancer.