We try to eat a healthy and balanced diet. We try to follow the ever-changing advice of nutritional specialists, medical professionals, media, friends, family, trainers, and everything in between.
It can be overwhelming!
While we often choose our diet based upon calories, natural ingredients, low fat, and avoiding the things that we should NOT consume – sometimes we forget to think about the things that we SHOULD consume.
Our bodies need a variety of nutrients. As women, there are certain nutrients that our bodies need in order to function to our fullest.
Sometimes it is difficult to get all of the nutrients that we need from our diets.
Here are 5 micronutrients that women absolutely need..
✅ Calcium and Magnesium
Women are at a higher risk of osteoporosis than men are.
Both calcium and magnesium can decrease your risk of osteoporosis. This is especially important in your twenties and for women over 50.
As we age, our bones lose density, especially after menopause.
Building healthy bones when you are young will help maintain bone density as you age.
Calcium and magnesium will also help prevent increased loss when you are older.
Foods to eat: sesame seeds, almonds, yogurt, leafy greens like collard and kale, brussel sprouts, cabbage, milk, and fish.
✅ Vitamin D
Our bodies need healthy levels of Vitamin D in order to properly absorb and process calcium. Vitamin D also increases bone health with its own attributes.
Foods to eat: cheese, egg yolks, milk/soy milk fortified with Vitamin D, fatty fish.
✅ Folate or Folic Acid
This nutrient is especially important for pregnant women. A folate rich diet can prevent certain birth defects.
Foods to eat: bananas, beans, rice, cereals, spinach, citrus fruits.
Women are at a higher risk for anemia than men are. This risk can increase during pregnancy. An iron rich diet or an iron supplement increases the amount of red blood cells that your body produces and improves blood health. We are able to get iron from both plants and animals.
Foods to eat: meat, fish, eggs, nuts, seeds, and dark, leafy vegetables.
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