[dropcap]L[/dropcap]acking 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




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.






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




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)



Over auteur

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.

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