Lacking vitamins and minerals can cause symptoms like frizzy hair, flaky skin and dark circles under your eyes and even sickness. Therefore, make sure you don’t lack any of the six most important nutrients.
[dropcap]A[/dropcap] varied diet provides you with a wide pallet of nutrients. Unfortunately, variety in eating pattern is easier said than done, which may lead to a deficient in certain very important nutrients. Listed below are six of the most important women need and the foods they can be found in. Add these ingredients to your diet and you can be sure you won’t be lacking key vitamins and minerals.
- Regulates sleep, appetite, and mood
- Helps your nerve system function properly
- 1 baked sweet potato (0.33mg)
- 1 banana (0.43mg)
- 3.5 ounces (the size of a deck of cards) chicken breast (0.6mg)
Daily intake: 1.3mg
- Improves alertness and fights fatigue
- Produces hemoglobin, a protein in red blood cells
- 8 ounces plain low-fat yogurt (1.4mcg)
- 1 large hard-boiled egg (0.56mcg)
- 3.5 ounces cooked sirloin (1.7mcg)
Daily intake: 2.4mcg
- Especially crucial in the first few weeks of pregnancy to prevent brain and spinal defects
- Helps lower your risk of colon and breast cancers
- 1/2 cup cooked asparagus (134mcg)
- 1 cup raw spinach (58mcg)
- 1/2 cup cooked lentils (179mcg)
Daily intake: 400mcg
- Strengthens your bones, teeth, and muscles
- May protect against autoimmune diseases and breast and ovarian cancer
- 1 large egg yolk (18IU)
- 1 ounce canned sardines (77IU)
- 1 teaspoon cod-liver oil (453IU)
Daily intake: 400-800IU (the RDA is 200IU, but will soon be increasing)
TIP: Ask your MD for a 25-OH vitamin D blood test to make sure you’re not deficient.
- Reduces symptoms of PMS
- May help maintain blood pressure
- 1 cup skim milk (316mg)
- 1 ounce almonds (70mg)
- 1/2 cup tofu (434mg)
Daily intake: 1,000mg
- Crucial for proper brain function
- Boosts energy levels and prevents anemia by helping to produce red blood cells
- 3 ounces cooked lean steak (2.7mg)
- 3 ounces shrimp (2.6mg)
- 1/2 cup chickpeas (1.6mg)
Daily intake: 18mg
TIP: Iron is harder to absorb from plant sources. Vegetarians should aim for 34mg if they don’t take a multivitamin.
Are there particular foods that you eat to make sure to incorporate enough of certain nutrients? Or do you rely on supplementing vitamins, minerals and trace elements?