by Tami Erickson

Created on: May 15, 2009   Last Updated: May 22, 2009

Today, more than ever, women need to take complete care of their bodies. Women are endlessly multi-tasking while balancing families, careers and numerous other commitments and don't always have the time nor energy to eat properly. It's imperative that they keep their bodies healthy and their minds sharp and yet many fall short of meeting this very important goal.

To ensure a woman is operating at her ultimate level she must incorporate three essentials into her life: a healthy diet, regular exercise and good sleeping habits.

A diet of healthy foods is the best way for women to get the essential vitamins and minerals her body needs, but when eating healthy isn't enough supplements can be added to her daily routine.

According to top health experts there are ten (10) vitamin and mineral nutrients that are vital for every woman's diet:

1. Iron

Iron is a mineral that the body requires to produce red blood cells. Red blood cells carry oxygen throughout the body, fuel cell growth and prevent anemia.

Iron is found in red meat, whole grains, seeds, dried fruits and fortified cereals.

2. Calcium

Calcium is essential for bone health in women of all ages, but is more crucial for post-menopausal women.

The most common source of calcium can be found in dairy products. Calcium can also be found in almonds, sesame seeds, beans and broccoli.

3. Vitamin D

Vitamin D, a fat-soluble vitamin, is critical for promoting calcium absorption in our bodies, again necessary at all ages, but more so for post-menopausal women.

Vitamin D is found in fortified milk, milk substitutes, some yogurt products, salmon and other fatty fish. Unfortunately many people lack this essential vitamin, especially women. Recent studies indicate that fifteen minutes per day of unprotected exposure to sunshine can activate production of Vitamin D in the body.

4. Vitamin C

Vitamin C is a water-soluble vitamin, an anti-oxidant with numerous benefits. It definitely helps the body cope with stress but it also seems to boost the body's immune system against the common cold and may protect the brain from Alzheimer's disease.

The best sources of Vitamin C are citrus fruits such as oranges, grapefruits, lemons and limes as well as kiwi fruit, strawberries and papaya. Broccoli, dark leafy green vegetables and bell peppers are also excellent sources.

5. Selenium

Selenium is a trace mineral that supports the immune system and is only needed in small amounts. It is considered an antioxidant that

• 1
• 2
• 3
• Next Page >>