Everyone's nutritional needs are not exactly the same. While most people benefit from the same vitamins and minerals, a woman's needs can be slightly different because her body goes through different stages throughout life. Next we are going to talk about some of the nutrients that all women need.
Folic acid
Folic acid is especially important for women of childbearing age, but all women benefit from this vitamin. For women of childbearing age, it is an important vitamin because it promotes a healthy pregnancy. Lack of folic acid can lead to neural tube defects leading to cerebral palsy. In addition to taking a prenatal vitamin for folate, you can get folate from green leafy vegetables, avocado, and liver.
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Calcium is an important mineral for keeping bones and teeth healthy and strong.. It is needed throughout life and even more so as women age. Good sources of calcium include milk, cheese, spinach, kale, almonds, and black beans.
Vitamin D
This vitamin is very important especially for those who do not get enough naturally. You will have to check your vitamin D levels to find out if you need supplements or not. It is obtained through the sun but it is not as simple as going out to breathe for a while. Sometimes taking a supplement is a good idea if you don't usually sunbathe or where you live is usually cloudy. Vitamin D is needed for a good mood, stronger bones, and healthier teeth.
Iron
Iron is important for growth and development. Iron deficiency can cause fatigue, insomnia, and poor concentration. Iron stores and carries oxygen throughout the body. Women lose blood on a monthly basis during their period, which results in a significant loss of iron in their bodies. Women must replace the iron of what they lose. Good sources of iron include red meat, broccoli, kidneys, beans, and liver.
Magnesium
Magnesium is necessary in the body as it is an important nutrient for the body's nerves, muscle tone, and bone strength. In addition, having adequate levels of magnesium helps that osteoporosis does not have to be a problem in your life. As if that were not enough, this nutrient also helps prevent cardiovascular disease and regulate blood pressure. Sources of magnesium include pumpkin seeds, spinach, black beans, halibut, and almonds, among others.
Potassium
Potassium plays an important role in the transition of nerve impulses, muscle contraction and the balance of body fluids. It will also help you have stronger bones and boost energy. You have many options for foods rich in potassium that you can include in your diet such as: meat, chicken, fish, fat-free yogurts, spinach, broccoli, sweet potatoes ... In addition, eating foods rich in potassium can help you reduce blood pressure and avoid heart disease and strokes.