NUTRIENTS EVERY WOMAN NEEDS.

Everyone;s nutrient needs are not exactly the same.While most people benefit from the same vitamins and minerals,a woman's need can be a little different because her body goes through different things throughout life.
Vitamins and minerals are needed by everyone,but woman need to be sure to get certain ones because they go through pregnancies,menstruation and even dieting that can deplete the nutrients that are needed the most.It's important to get vitamins and minerals from food sources whenever you can.don't rely on supplements alone to give you what you need.A supplement is an addition to what you're already getting as a kind of safeguard.Here are nutrients that are important for woman to get.

IRON:Iron is important for growth & development.Deficiency of iron can result in fatigue,insomnia and lack of concentration.Iron stores and carries oxygen around the body.Women lose blood on a monthly basis during menstruation,which results in iron loss because iron travels through the blood.It's important that women make sure they get enough iron during this time to replenish what is lost.Good sources of iron include red meat,broccoli,kidney,beans and liver.
CALCIUM:Calcium is an important mineral for keeping bones and teeth healthy and strong.It's needed throughout life because around age 35,she begins to lose calcium.Calcium is also a factor in staying slim and reducing Pre- Menstrual Syndrome(PMS) symptoms.Good sources of calcium include milk,cheese,spinach,almonds and black beans.
FOLIC-ACID:Folic acid is especially important for women of child bearing age,but all women benefit from this vitamin.For women of child bearing age,it;s important vitamin because it promotes healthy pregnancy.Lack of folic acid
 can result in neural tube defects that can lead to cerebral palsy.In addition to taking a prenatal vitamin for folic acid from leafy green vegetables,avocado,and liver.
VITAMIN D:Vitamin D is an important vitamin that many people don't get enough of.If you want to know if you;re getting enough,you can ask your doctor to check your levels.Most people get vitamin d from the sun,but it;s not always as easy as that.a supplement is a good idea if you avoid the sun or live in a place that doesn't get sun for months.Vitamin D is beneficial for mood ,breast health,and the absorption of calcium,which is important for bone and teeth.
OMEGA -3 FATTY ACIDS:One of the good fats,omega -3 fatty acids are another essential nutrients every woman needs.Omega-3's help reduce blood pressure,inflammation and lower the risk of numerous chronic diseases,including heart diseases and cancer.Every woman needs 1.1g of these good fats per day.Wild salmon,non -white tuna,halibut.and sardines are excellentsources of omega 3 fatty acids.
VITAMIN E; Vitamin E,which is found mainly in fatty foods like oils,nuts,and seeds is a powerful anti-oxidant.It fights free radicals,the unstable oxygen molecules that are formed as a result of normal metabolism and exposure to strong ultraviolet rays,air pollution,and cigratte smoke.Vitamin E is key for strong  immune system and healthy eyes and skin.
 A woman over age 19 needs 15 mm of Vit E each day,so make sure you snack on almonds or sunflower seeds and add them to cooked whole grain bread is also a perfect snack.
MAGNESIUM:Magnesium is involved in many of the chemical reactions that happen in the body.It is an important nutrient for nerves,muscle tone and keeps  bone strong.it also helps keep osteoporosis at bay.Magnesium can help to prevent cardiovascular disease and regulate blood pressure. Sources of magnesium include pumpkin seeds,spinach,black beans,halibut and almonds.
FIBER:Fiber helps promote normal bowel movement and prevent other intestinal problems,including diverticular disease.Women 19-50 years needs 25 grams of fiber per day and women 51 and older needs 21 grams each day.Some of the best sources are fruits and vegetables,whole -grain bread and cereals,and whole grain  like millets,barley,wild rice and cracked wheat.Fiber-rich foods help reduce your risk of developing type 2 diabetes,heart diseases and cancer.
VITAMIN C:Vitamin c is important nutrients for maintaining a healthy immune system.It is a powerful anti-oxidant that can help ward off cell damage.Vitamin C is also crucial for the production of collagen,the essential part of the connective tissue that helps keep skin,muscles and other tissues healthy.Women 19 and older needs 75 mg of Vit C per day.Sweet red pepper,oranges,kiwi,strawberries,cantaloupe are some beat sources of Vit C.
POTASSIUM:This plays a significant role in transmission of impulses,normal muscle contraction,and fluid balance.It also serves to promote healthy and strong bones, and it;s essential for energy production.Many foods are rich in potassium.All meats,chicken and red meat,fish like cod,salmon,sardines and flounder are great sources of potassium.Some other,include fat-free yogurt,sweet potato,spinach and broccoli.Potassium rich food helps to reduce high blood pressure,heart disease and stroke.A woman over 19 needs 4,700 mg of potassium per day.


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