5 Vital Nutrients That Women Need Most
It is very important to have a balanced diet for maintaining your health. As women, we should pay attention to our food we take, to ensure that we get the full range of vitamins and minerals. There are 5 vital nutrients that women need most to stay healthiest.
Firstly, women need 18mg of iron in their daily diet. Minerals such as iron can be found in red blood cells. Women lose their iron through menstruation, that is one of the reasons women need iron to counterbalance the amount of iron. Women may face risk of anemia and lead to fatigue or hair loss if they are getting not enough iron. We can get iron from liver and beef. Besides that, tofu, baked beans, spinach and fortified cereals contains iron too. Experts suggest adding a squeeze of lemon or green salad to your meal because vitamin C together with vegetables will help the absorption of vitamin A.
Secondly, women need 1,000 mg calcium daily to build peak bone mass during our early years. Calcium aids to prevent the development of osteoporosis, peak bone mass is achieved around age 30 and after that, it starts to dip when bone loss becomes more quickly than expected. Research reports that women who get sufficient calcium have lower risk of high blood pressure and breast cancer. We can obtain calcium from milk, cheese, yogurt and fortified cereals. Women should also take multi-vitamins that included calcium to achieve our daily needs.
Thirdly, women need magnesium for more than 300 biochemical reactions in the body. We need magnesium to regulate blood sugar levels to hold up a healthy immune system. Person who has insufficient magnesium will cause menstrual migraines and tension-type headaches, as well as increasing diabetes risk. Women between age 19 and 30 need 310mg magnesium daily and 320mg magnesium daily for women over 30. Pregnant women are encouraged to have extra 40mg magnesium a day. Magnesium is rich in green vegetables and most nuts. To achieve daily need of magnesium, eating variety of nut, whole grains, legumes and vegetables is a must.
Fourthly, folic acid is very important during pre-conception and pregnancy. It is needed to develop the growth of new cells. Folic acid plays an important role for every women, not only pregnant women as getting insufficient this mineral will increase the risk of heart attack and colon cancer. We can find folic acid from leafy vegetables such as spinach, turnip greens and peas. Fortified breads and cereals are rich of folate as well.
Last but not least, omega-3 fatty acids are essential for women, they are fats to boost good cholesterol and decrease blood pressure to lower the risk of stroke and cardiovascular disease. Consuming 1.1g daily is recommended. Fish such as salmon, sardines and non-white tuna contain omega-3 fatty acids that we need.