Everyone agrees that a balanced, healthy diet is important. Unfortunately, many women don't know they are missing out on important nutrients. Maybe you don't know how to incorporate more nutrients into your diet without extensive lifestyle changes or complicated meals. Here are ten important nutrients that women need, and some simple ways to make sure you're getting enough of them.
1. Calcium
This mineral is well-known as the one that supports bones and teeth, but it also serves other important functions in your body. Calcium is needed for muscles, blood vessels, and your nervous system to work properly. Most women aged 18-50 need 1000 mg of calcium per day, or about two to three servings of dairy products. Older and younger women need more calcium. You can get a serving of calcium by drinking a glass of milk, eating a dish of yogurt, or cutting cheese into cubes for a quick and easy snack.
2. Iron
A necessary metal that supports your immune system and carries oxygen to body tissues, iron is mostly in blood. Many women don't get enough of it when they lose blood every month through menstrual cycles and don't replace it. Iron is either heme or non-heme; heme iron is absorbed better, but most dietary iron is non-heme. Heme iron can be found in chicken liver, oysters, lean beef, and clams. Some sources of non-heme iron are fortified cereal, oatmeal, beans and lentils, or spinach.
3. Vitamin D
This is one well-known vitamin that is obtained not just in foods, but also in an unusual way. Five to thirty minutes of unprotected sun exposure twice a week will produce enough vitamin D for most women. It's an important vitamin because it works to absorb calcium and phosphate, which are essential for good health, and protects women from osteoporosis. If you can't get time in the sunlight, you can also find vitamin D in fish (cod liver oil and salmon being the most effective), milk, or fortified cereal.
4. Folic acid
Pregnant women need folic acid, as it helps the unborn baby's health and their own. It is also important for other women, as it is involved in making DNA and blood cells, and preventing cancer, heart attacks, strokes, and anemia. Fortified cereals are often the most effective way to get more folic acid. Beef liver, blackeye peas, and green vegetables like spinach, asparagus and broccoli also contain this important nutrient.
5. Vitamin B-12
This vitamin helps to maintain red blood cells and the nervous system. It works with folic acid to prevent anemia. Vitamin B-12 is also involved in making DNA. Like other nutrients, it can be found in fortified foods like cereal. It is found in dairy products like yogurt and milk, and meats including clams, beef liver, and fish like trout and salmon. Multivitamins are another choice for this important vitamin.
6. Vitamin E
This vitamin is recognized as a source of antioxidants, a buzzword that has been catching fire lately among the nutritional community. Some people believe that antioxidants prevent chronic disease, although there is no definitive proof of this yet. Antioxidants do protect cells from exposure to air pollution and UV radiation, among other things. Vitamin E also helps the immune system and blood circulation. The recommended daily allowance is 15 mg for almost all women over the age of 14, except lactating women, who need 19 mg per day. Healthy snacks such as nuts and seeds contain this vitamin. Almonds, sunflower seeds, hazelnuts and peanuts are some sources, as well as spinach and broccoli.
7. Selenium
A little-known mineral, trace amounts of selenium are essential to maintaining good health. It helps form selenoproteins, which are antioxidants. Like vitamin E, selenium helps protect cells from exposure to air pollution, secondhand smoke, radiation, etc. The occasional handful of Brazil nuts contains more than enough selenium. Tuna, beef, cod, turkey and other meats also contain plenty of this mineral, along with some dairy products like eggs and cottage cheese.
8. Omega-3 Fatty Acids
Most people consume too many omega-6 fatty acids, and not enough omega-3 fatty acids. These are not naturally produced by the body, and must be present in women's diets. Omega-3 fatty acids help prevent sudden death, improve heart health, blood pressure, and help arthritis sufferers. You can get more of this nutrient from walnuts, leafy green vegetables like spinach, and fish like tuna, shellfish, or cod oil, as well as dietary supplements.
9. Vitamin C
This vitamin is another antioxidant that is an important part of a balanced, healthy diet. It is involved in maintaining your bones, teeth, muscles, and blood vessels. It also works to help absorb iron. Women aged 19-50 need just 75 mg a day, which can be provided by foods like guavas, peppers, papayas and oranges. You can also try broccoli, strawberries or spinach for some extra vitamin C, or take a multivitamin.
10. Potassium
It is relatively easy to take in enough of this important nutrient, but diets with a lot of sodium (like those many people have, particularly in North America) as well as certain prescription drugs hurt your potassium levels. Potassium keeps your muscles and nerves functioning well, and works with calcium to maintain strong bones. Some sources of potassium are spinach, chard, and leafy green vegetables like fennel and kale. Tomatoes and other fruits are also good sources of extra potassium.
If you want to obtain more of any nutrient, there are vitamin and mineral supplements available from your local health food store or drugstore. It's always a good idea to check with your physician first and make sure it's safe for you to take supplements, as well as if you experience any side effects after increasing your intake of a nutrient.
Make sure you're getting enough of the nutrients you need to be a healthy, energetic woman!