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 can boost the immune system, reduce inflammation in the body and protect against cancer.
The most common source of selenium is Brazil nuts however selenium can also be found in shellfish, eggs, garlic, wheat germ and sunflower seeds.
6. Vitamin K
Vitamin K is a fat-soluble vitamin crucial for bone strength, blood clotting and a healthy heart.
The best sources for Vitamin K are cabbage, cauliflower, soybeans and dark, leafy green vegetables like spinach, kale or Swiss chard. It can also be found in avocados and pine nuts.
Folate, more commonly known as folic acid or Vitamin B9, is a water-soluble vitamin. It helps the body make new cells, might reduce the risk of heart disease and lowers the risk of some birth defects in the spine and brain of fetuses during pregnancy.
Folate can be found in vegetables like beans, broccoli, corn and lentils; in peanuts; oranges; and in enriched breads, cereals and other grain products.
8. Vitamin E
Vitamin E is another fat soluble vitamin. Vitamin E is consider to be an antioxidant and important for a healthy immune system.
The best source of Vitamin E is wheat germ, but other splendid sources are almonds, hazelnuts, soybeans, sunflower seeds, spinach, broccoli, mangos and kiwi fruit.
9. Magnesium
Magnesium is a mineral that helps the body build strong bones and maintain a healthy immune system. It helps with normal muscle and nerve functions, helps the heart maintain a healthy rhythm and may enhance the body's use of insulin thus lowering the risk of diabetes.
Spinach, legumes, nuts and seeds are the best dietary sources of magnesium.
10. Potassium
Potassium is important for maintaining blood pressure which may reduce the risk of stroke.
Potassium rich vegetables include potatoes, sweet potatoes, winter squash and beans. Bananas, cantaloupe, kiwi and avocado are some of the fruits rich in potassium while dried fruits and prune or orange juices are other fantastic sources.
Zinc, omega 3 fatty acids and fiber are also important for maintaining a healthy body and eating fresh fruits and vegetables is preferred.
Although obtaining these nutrients from food sources is the ideal method of consumption, our face-paced, fast-food oriented lifestyles often prohibit women from getting the nutrients she needs through the foods she eats.
For women who can't eat healthy all the time, nutrients can be obtained through vitamin and mineral supplements. Vitamins A, D, E and K are considered fat-soluble vitamins because they are dissolved in fat and stored in the liver. These vitamins are not too easily depleted on a daily basis and can actually be harmful to the body if supplemented in high doses. Most of us get the recommended daily doses of these vitamins from the foods we eat.
Vitamins that are soluble in water are C and all the B vitamins. They are flushed out of the body each day through the kidneys and need to be restored on a regular basis. These are often the vitamins that our bodies need a supplementation of. Since Vitamins C and the Bs are easily dissolved in water, they can also be easily destroyed or washed out of foods so proper care in preparation and storage is necessary.
The number of brands of vitamin and mineral supplements is overwhelming. There are so many to choose from, each claiming to be the best, how does a woman, or anyone, know which ones are actually healthy for the body without depleting the budget?
When busy women on the go are not getting the proper vitamins and minerals in their diet through the foods they eat, their body will begin to wear down. Therefore it's crucial to ensure they nourish their bodies in other ways.
When women are in need of vitamin and minerals to supplement their daily diets, but unsure of which brand to choose, they should seek the advice of their doctor, a dietician or a nutritionist. These professionals can provide guidance in what nutritional supplements are necessary and may offer advice on what brands work the best.
Some of the more popular brands are Centrum, GNC, Nature's Way, Shaklee, or Rainbow Light but the choice is endless. One may also check consumer reports to narrow down the choices.
Regardless of whether a woman gets her essential nutrients through the foods she eats or through vitamin and mineral supplements, it is important to get them!