Women have different dietary needs than men do. Through the years, women's bodies go through many changes and making sure you get the nutrients that your body needs can help with some of the side effects of those changes.Eating what your body needs will make the transitions from your child-bearing years through menopause healthier. Making sure that you get these nutrients isn't as hard as you would think. Some require some minor dietary changes and this will help not only with weight management but with feeling better overall.Supplements can be helpful but getting the nutrients from your food is ultimately the best goal to have. Here's 10 nutrients that should be part of your diet.
1-Folic acid/folate. All women need folic acid.Folate acid or folate is a B vitamin. Women of reproductive age need it to help ensure the health of their unborn babies. Folic acid is crucial for the creation of new cells and creating and maintaining DNA. It is beneficial to women of all ages as it also lowers levels of an amino acid in the blood that has been linked to dementia, cognitive impairment, stroke and heart disease.
Food sources: Dark, leafy greens like spinach and kale. nuts and legumes.
2-Calcium. Everyone needs calcium and women especially need more after menopause to help in the prevention of bone loss. Women should start as teens to build up the calcium in their bodies for later in life when it will be needed more. Women who eat diets that are high in calcium and Vitamin D are less likely to suffer from premenstrual syndrome.Calcium is essential to healthy bones and also teeth.
Food sources: Low fat dairy items.almonds,kale and broccoli. Calcium citrate supplements should also be taken to ensure that you are getting enough calcium. Calcium citrate is more easily absorbed by the body than other calcium supplements.
3-Vitamin D. This vitamin helps the intestines absorb the calcium in your food. It also helps to prevent osteoporosis by keeping your bones strong.
Food sources: Oily fish like anchovies and salmon. You can take fish and cod liver supplements as well. Also look for low-fat yogurt fortified with Vitamin D for another source of this nutrient.
4-Iron. Women lose iron from their monthly menstrual cycles and also more iron is needed during pregnancy. Iron deficiency causes anemia and low energy.Women of all ages and stages in their lives need iron. Your body absorbs iron better from meat than vegetables. If you are a vegetarian you should consider taking an iron supplement.
Food sources: Red meat, fish, poultry,spinach and beans such as pinto, kidney and black beans.
5-Vitamin C. Foods rich in this vitamin helps your body to absorb more iron but it also helps to repair damage to your body from stress. It also helps to prevent the common cold.
Food sources: Sweet red and green peppers, grapefruit, oranges, kiwi fruit, papaya and strawberries. Orange juice is also good but many processed juices contain a high amount of sugar.
6-Fiber. There are two types of fiber that are both beneficial to good health. Soluble and insoluble fibers. Soluble fiber helps to clean your digestive track. Insoluble fiber helps to trap bad cholesterol which in turn helps reduce the risk of heart disease.Fiber also has the added benefit of making you feel fuller faster which helps to keep you from overeating and is great for weight management.
Food sources:Oatmeal,whole grain breads and pasta,apples and berries,peas,broccoli and beans.
7-Omega 3 fatty acids. These are good fats that benefit your body by helping to reduce the risk of strokes. They decrease the fat in the blood, boost good cholesterol and decrease blood pressure.
Food sources: Fish including salmon, halibut, sardines, herring and anchovies. Flaxseed is also a good source of Omega 3.
8-Potassium. This helps to maintain healthy blood pressure and can aid in reducing your risk of a stroke.
Food sources: Sweet potatoes,halibut, bananas, spinach, prune juice and cantaloupe.
9-Vitamin E. This vitamin helps to reduce the risk for heart disease, stroke and Alzheimer's.
Food sources: Almonds and sunflower seeds.
10-Vitamin K. This vitamin is important for bone strength, blood clotting and support of heart health.
Food sources: Spinach, kale and swiss chard, pine nuts and avocado.
Remember that a woman needs less calories than a man does. How to add these nutrients into your diet without gaining weight? The key here is to eat them in their purest form. Also be mindful of how you prepare them as to not add unnecessary calories.
Making changes to the way you currently eat to a healthier way is not that difficult. Plan your meals to avoid being stuck getting take-out food which most of the time is not a healthy or nutritious choice. Steaming your vegetables helps to keep the important nutrients in versus boiling vegetables. Stir frying on high heat with extra virgin olive oil is another food preparation option. Broiling and grilling fish and meats instead of deep frying is always healthier.
Choose a whole grain bread instead of white bread. Whole grain pastas instead of pasta made with white flour is another simple choice to make. Use baby spinach in a salad instead of iceberg lettuce. Choose a midday snack of sunflower seeds to munch on instead of what you might normally eat.
Making a smoothie using Vitamin D fortified low-fat yogurt with strawberries and bananas is a good way to get nutrients that your body needs. It also makes for a quick breakfast on the go. Just because you are always on the go, doesn't mean you can't be good to your body. When you do have to pick up something prepared make smarter choices. Choose the salad instead of the greasy burger. No salad available? Choose grilled chicken over the hamburger.There is always a healthier choice that can be made.
Beans are very healthy and can be prepared in many different ways.You can purchase canned beans that are lower in sodium which makes them healthier.
The added benefits of making sure that you get these essential nutrients can include weight loss and an overall improvement in health both physically and mentally.