Angela[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
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)
