Almonds contain many key nutrients, especially for women in their menopause

Six Nutrients You Need the Most

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.

A 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 .. of 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.

 

Vitamin B6

Key benefits

  • Regulates sleep, appetite, and mood
  • Helps your nerve system function properly

Best foods

  • 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

 

 

Vitamin B12

Key benefits

  • Improves alertness and fights fatigue
  • Produces hemoglobin, a protein in red blood cells

Best foods

  • 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

 

 

Folate

Key benefits

  • Especially crucial in the first few weeks of pregnancy to prevent brain and spinal defects
  • Helps lower your risk of colon and breast cancers

Best foods

  • 1/2 cup cooked asparagus (134mcg)
  • 1 cup raw spinach (58mcg)
  • 1/2 cup cooked lentils (179mcg)

Daily intake: 400mcg

 

 

Vitamin D3

Key benefits

  • Strengthens your bones, teeth, and muscles
  • May protect against autoimmune diseases and breast and ovarian cancer

Best foods

  • 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.

 

 

 

 

Calcium

Key benefits

  • Reduces symptoms of PMS
  • May help maintain blood pressure

Best foods

  • 1 cup skim milk (316mg)
  • 1 ounce almonds (70mg)
  • 1/2 cup tofu (434mg)

Daily intake: 1,000mg

 

 

Iron

Key benefits

  • Crucial for proper brain function
  • Boosts energy levels and prevents anemia by helping to produce red blood cells

Best foods

  • 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.

 

 

 

Reference: http://www.livehealthyhouston.org/aspx/Tips.aspx?id=118 (01-01-2012)

 

About Angela

Angela
Hoi! Ik ben Angela; meisje-van-30-en-nog-iets, vrouw van, mama van een dreumesjongen en een nu ECHTE #fitchick. Model, diginerd, foto- & filmhobbyist. Van origine MSc in Communicatie gespecialiseerd in gezondheidsvoorlichting. 'Great' staat niet voor schoonheidsidealen, maar voor alles waartoe ons oprecht prachtige lijf en mind in staat zijn. Op deze blog schrijf ik over alles wat ik het delen waard vind. Ga je gang en kijk lekker rond. Aarzel niet om jouw mening of reactie te delen onder mijn blogs; vind ik alleen maar leuk!

Geef een reactie

Het e-mailadres wordt niet gepubliceerd. Vereiste velden zijn gemarkeerd met *

CommentLuv badge