Women’s nutritional needs are constantly changing with age, but there are certainly several essential vitamins and minerals that you want to make sure to try and include in your diet on a regular basis, no matter your stage of life. Although there are so many more vitamins and minerals that are important for your diet, we narrowed it down to these 6 Vitamins every woman should take, but that doesn’t mean you can overlook the others!
Vitamin D is known to boost your immunity, enhance brain cell communication, and also help partner with calcium to give you stronger bones. Although Vitamin D is commonly associated with the sun, it can also be found in eggs, milk, salmon, tuna, yogurt and mushrooms, along with other foods.
Calcium is especially important for women to get in their teenage years and during their 20’s because it helps to give you strong bones which can help prevent breaks in your later years. Secondly, calcium also helps you have healthy muscles and blood flow. Foods to include in your diet for calcium are: milk, yogurt, cheese, salmon, kale and broccoli among others.
Iron helps the blood bring oxygen to the cells in our body. Being low in iron can result in the issue of anemia, where one doesn’t have enough healthy red blood cells to carry oxygen to the body’s tissue. This can also result in chronic fatigue. Oftentimes vegetarians and teenagers can be low in iron. Good sources of iron include chicken, turkey, beef, tofu, spinach and raisins.
Folate can be put in the vitamin B category and helps keep red blood cells healthy and it is also essential for making DNA. This essential vitamin is often something that women don’t get enough of. It is especially important for pregnant women in order to prevent certain birth defects. Folate can be found in many green vegetables including broccoli, asparagus and brussel sprouts. It is also present in beans, orange juice and rice as well as other food items.
In America, one out of three women have heart disease. Magnesium helps to restore healthy blood sugar levels and blood pressure. It also can help chronic pain and fatigue, as well as help with chronic stress. Magnesium can further help these symptoms from leading to hypertension and osteoporosis. Magnesium can be found in whole grains, nuts, beans and leafy greens.
I don’t know about you, but Iodine is not the first thing that comes to mind when I think of essential vitamins and minerals. So what is it good for? Iodine helps regulate your thyroid and your metabolism. It can be found in fish, seaweed, iodized salt, cheese and grains. It is especially important for pregnant women, who need extra for their baby, so make sure to include these things in your diet!
We hope this helps you jump-start a proper diet in this New Year! For a more thorough list of essential vitamins and minerals and what foods they are in, please visit this list at the Center of Disease Control and Prevention.