by Rana Williamson

Created on: May 17, 2009   Last Updated: May 22, 2009

Worried about osteoporosis, heart disease, stroke, and cancer? Plagued by PMS and the onset of menopausal symptoms? Scared that high cholesterol and high blood pressure run in the family? Tired all the time and subject to stress, fatigue, and sometimes brain fog? You're not a medical mess. You're a woman. And the chances are good that you're not paying attention to ten key nutrients that can prevent, improve, or eliminate all the things that worry you about your overall physical condition.

1. Calcium

Women are constantly bombarded with advice to take calcium to combat osteoporosis, to decrease bone loss, and to increase bone growth. Less attention is given to the role calcium plays in preventing breast cancer and in decreasing the severity of premenstrual syndrome. The recommended dosage before menopause is 1000 mg daily, with a subsequent increase to 1200 mg. Divide the doses, taking no more than 500 mg at a time. Natural sources include low-fat dairy products, kale, broccoli, and almonds. Most women will, however, need a supplement to reach the required levels.

2. Vitamin D

Vitamin D helps the intestines absorb calcium, thus aiding in the prevention of osteoporosis. Recent studies also indicate Vitamin D may help to prevent breast, ovarian, and colon cancers by supporting normal cell development. Current dosage recommendations do not necessarily take this research into account. Up to age 51, researchers say women need 400 IU daily, increasing to 600 IU in later life. Many milk products are Vitamin D fortified, with oily fish like salmon or anchovies offering high concentrations. The human body does make Vitamin D naturally, so get 10-15 minutes of direct sunlight per week without sunblock.

3. Omega-3 Fatty Acids

Fish supplies the human body with Omega-3 fatty acids, which are "good" polyunsaturated fats. They decrease triglycerides and increase good HDL cholesterol, lowering blood pressure in the process and reducing the chance of stroke by as much as 60 percent. Studies indicate omega-3s have anti-inflammatory properties that decrease the risk of coronary disease and the severity of arthritis. In addition to taking distilled fish oil capsules, women should eat three ounces of sardines, herring, tuna, halibut, wild salmon, or anchovies two to three times a week. The goal is 1.1 grams of omega-3s daily.

4. Magnesium

Magnesium improves calcium absorption, stabilizes the heart's rhythm, regulates blood pressure, works to prevent stroke, aids muscle function, and regulates

• 1
• 2
• 3
• Next Page >>