The Nutrition System is very important for us. Nutrition
needs will differ from person to person. The most of the people's benefit from
same vitamins and minerals, but woman needs is very different because her
functions different things throughout life. Now we show you the 10 different
nutrients that are very important for the woman to get for their body
functioning.
1. Folic
Acid
Folic acid is
very important for organ function of child-bearing age, but all women will
benefit from this vitamin. Child-bearing age of woman is the important vitamin
that provides a healthy pregnancy. The Neural tube defects will cause due to
lack of folic acid which leads to cerebral palsy. In order to take a natural
remedy for folic acid lack is, you can get lot off leafy green vegetables,
avocado, and liver from which you can get enough folic acid.
2. Iron
Iron plays a very
important role in growth and development. The fatigue, insomnia, and lack of
concentration are due to lack of iron. Oxygen will store and carried all over
the body with the help of iron only. While menstruation women lose a lot of
blood in their body, so iron travels with the blood which results to iron loss.
It is must that women have to take lot of iron filled foods during this time to
replenish what is lost. You can get plenty of iron vitamins from Red Meat,
Broccoli, Kidney Beans, and Liver.
3. Calcium
Calcium is an important
mineral which keeps bones and teeth healthy and strong. Calcium is needed
throughout the life and so as we age because around the age 35 we begin to lose
calcium. In staying slim and reducing premenstrual syndrome (PMS) the calcium
is also a main reason. Calcium filled food includes like Milk, Cheese, Spinach,
Kale, Almonds, and Black Beans.
4. Vitamin
D
Vitamin D is the
important vitamin which does not enough get by many people. If you want to
know, whether you are getting enough vitamin D or not by asking your doctor to
check the levels. The sun is the main source from where many people get Vitamin
D, but it is not as easy as that. If you want to avoid the sun or living in a
place where you don’t get sun for months, the good idea is to take some
supplements. The beneficial for getting Mood, Breast Health, and the absorption
of calcium, which is important for bones and teeth is by getting Vitamin D.
5.
Magnesium
Magnesium is used
for many of the chemical reactions that take place in our body. This nutrient
is very important for Nerves, Muscle Tone and keeps bones strong. It also keeps
osteoporosis at bay. The cardiovascular disease that will prevent with help of
Magnesium. And also it regulates blood pressure. Magnesium filled food sources
are Pumpkin Seeds, Spinach, Black Beans, Halibut, and Almonds.
6. Vitamin
E
Vitamin E is a powerful
antioxidant, which is mostly found in fatty foods like oil, nuts, and seeds. It
fights against free radicals, the unstable oxygen molecules that result in
formation of normal metabolism and exposure to strong ultraviolet rays, air
pollution, and cigarette smoke. Vitamin E is a key for strong immune system,
healthy eyes and skin.
A women at the age of 19 needs 15 milligrams of Vitamin E every day, so it’s
important to take several Vitamin D rich foods like Almonds, Sunflower Seeds
and them to cooked whole grains, Salads, and Steamed Veggies. And also another
perfect snack is nut butter sandwich on whole wheat or whole grain bread.
7. Omega-3 Fatty Acids
The most important food fats, omega-3 fatty acids are another other important nutrient every woman
needs. With the help of omega-3 you can reduce blood pressure, inflammation and
numerous chronic diseases including heart disease and cancer. Every woman has
to consume 1.1g of food fats like omega-3 per day. The excellent sources of
omega 3 fatty acids are Wild salmon, non-white tuna, halibut, herring and
sardines.
8. Potassium
Potassium plays
main role in transmission of nerve impulses, normal muscle contraction, and
fluid balance. It also promotes healthy and strong bones, and it is used for
energy production. A woman over age 19 needs 4,700 mg of potassium each day.
Potassium is richer in many foods. The great sources of potassium are all
meats, chicken and red meat, and fish like cod, salmon, sardines, and flounder.
And the other sources include fat-free yogurt, sweet potato, spinach and
broccoli. The high blood pressure, heart disease and stroke can be reduced by
potassium rich foods.
9. Vitamin
C
Vitamin C is for
maintaining healthy immune system. It is a powerful antioxidant that can help
ward off cell damage. The crucial production of collagen, the essential part of
the connective tissue that helps keep skin, muscles, and other tissues healthy
with the help of the Vitamin C. Women at age 19 and even more need 75 mg of Vitamin
C per day. The best sources of Vitamin C are Sweet red pepper, oranges, kiwi,
strawberries, and cantaloupe.
10. Fiber
Fiber plays main
role in promoting normal bowel movements and prevent other intestinal problems
which includes diverticular disease. Women at the age 19 to 50 need 25 grams of
fiber per day, and women of age 51 and above needs 21 grams of fiber each day.
Fiber-rich foods help to reduce your risk of developing type 2 diabetes, heart
disease and cancer. Fruits and vegetables, whole-grain breads and cereals, and
whole grains like millet, quinoa, barley, wild rice and cracked wheat are some
of the best sources of fiber.
Everyone in the world need vitamins and minerals, but women
must sure to get certain ones because they go through pregnancies, menstruation,
and even dieting that can deplete the nutrients that needs a lot. It is must to get vitamin and mineral
from the food sources. A supplement is an addition to getting as a safeguard.
