Men and women differ not just in their body, thoughts and behaviors, but also in their health and nutrient needs. The nutrient and mineral requirements in a woman’s body is quite different from that in a man or a child. The difference is due to the different phases of life that a woman’s body usually has to face. Born a girl, her overall growth, weight and height is lower than a boy of her age. As a teenage, her body requires extra vitamins and minerals to replace the loss due to the body hormonal changes and menstrual cycle. And finally, she needs extra supplements for almost all vitamins and minerals when bearing a child within her. So, in order to ensure a healthier body for all women, here is a list of all the essential nutrients that a woman must include in her diet.

Magnesium

Important for the various chemical reactions occurring in our body, Magnesium is essential for proper nerve impulses, muscle tone and strong bones. It helps avoid osteoporosis and cardiovascular diseases. It helps regulate blood pressure.

Eat spinach, almonds, black beans, pumpkin seeds and halibut.

Calcium

As women age, one of the basic health problem they face is Arthritis, caused due to the loss of calcium from the body. Calcium is extremely essential, especially for healthy bones and teeth. It is a must to have a glass full of ilk every single day until 35 years of age, as after that, our body starts to lose calcium. The nutrient is also important for staying slim and reducing the most probable PMS symptoms.

Eat milk, spinach, almonds, cheese, Kale and also black beans for good intake of calcium in the body.

Iron

Essential for the proper growth and development of the body, Iron is one of the most important nutrients in a woman’s body. Deficiency of iron results into fatigue, lack of concentration and insomnia. This essential nutrient stores as well as carries Oxygen all through the body via blood cells. So, when women lose blood during menstruation, it is important that they consume food rich in iron to avoid iron deficiency due to the blood loss.

Eat red meat, kidneys, liver, beans and broccoli for substituting the lost iron content.

Folic Acid

Consumed largely during the child bearing stage, folic acid greatly helps a woman enjoy a healthy pregnancy. Deficiency of this vitamin in the body may lead to several neural tube defects, cerebral palsy and improper growth.

Eat leafy vegetables, liver and avocado to ensure sufficient intake of folic acid in the body.

Omega Fatty acids

Women need omega fatty acids in their body to keep away several health disorders including blood pressure, inflammation and other chronic diseases related to the heart and cancer.

Eat 1.1gm of fat every day received from sardines, herring, salmon, tuna and halibut to ensure balanced amount of omega fatty acids in the body

Vitamin E

A powerful antioxidant, Vitamin E is essential in our body to fight against free radicals, unstable oxygen molecules and maintain a glowing skin. It is responsible for a stronger immunity system, healthy eyes and skin.

Eat nut butter, almonds, sunflower seeds, salads and also steamed veggies to ensure high intake of Vitamin E in the body. a 19 year old woman requires a minimum of 15milligram vitamin E everyday for a perfectly beautiful health.

Fiber

Apart from all the above nutrients, it is equally important to consume a good amount of fiber for a proper bowel movement. Fiber helps the body get rid of the body waste and hence, keep the body system fresh. It also helps avoid type 2 diabetes, cancer and heart diseases.

Eat whole grains, cereals, vegetables and fruits. Women aged between 19 and 50 should consume 25 gms fiber everyday. Women above 51 should consume 21 gm fiber for better health.

Potassium

A very essential mineral, potassium helps in proper transmission of the nerve impulses, muscle contraction and body fluid balance. The nutrient also helps keep our bones strong and body rich in energy.

Eat meats, chicken, fish (cod, salmon and flounder), yogurt, sweet potato, broccoli and spinach.

Vitamin D

Today, most people suffer deficiency of this particular nutrient, due to the lack of exposure to sun. However, this doesn’t mean that you have get sun burnt to let your body absorb high amounts of Vitamin D, a nutrient responsible for the absorption of calcium in the body. Instead, you may easily eat supplements to maintain the required amount of this vitamin in the body.

Eat vitamin supplements to avoid breast cancer, mood swings and calcium loss from bones and teeth.

Vitamin C

Boost your immune system with a good amount of Vitamin C in the body. A powerful antioxidant, the vitamin helps avoid cell damage and also enhances production of collagen in the skin. Collagen is the connective tissue in the skin that helps keeps the muscles strong and elastic.

Women aged 19 and older than 75 years require 75mg vitamin C everyday.

Eat strawberries, oranges, kiwi, cantaloupe and red pepper.

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