5 Nutrients That Must Be Consumed for Women

5 Nutrients That Must Be Consumed for Women

Dietary habits are often done to make women’s intake of vitamins and nutrients needed more. Here are five nutrients that must be consumed by women.

“Women often have a good diet and it made her lack of nutrients and vitamins in their bodies,” says Heidi Skolnik, MS, a nutrition consultant.

As quoted from everydayhealth, a healthy diet and vitamins is good for long-term health. If you still want to go on a diet, you should consider adding some of these 5 nutrients for Women into your diet.

  1. Calcium

Women typically require 1,000 to 1,500 mg of calcium per day, depending on age. You can meet the daily calcium requirement

With dairy products, soy or calcium supplements. The more we age, women experience a decrease in bone mass leading to osteoporosis. This can be avoided by diligently taking calcium from an early age.

2. Iron

If you are still menstruating, make sure you get enough iron intakes to prevent anemia. Make it a habit to eat foods such as meat, beans, tofu and eggs. In addition, also make it a habit to eat foods with high vitamin C content, such as orange juice or citrus fruit. Vitamin C helps iron absorption.

3. Folic Acid

Women, who are pregnant, need a lot of intake of folic acid in her body. If the deficiency, this can lead to birth defects and affect the brain and spinal marrow. Aside from supplements, folate can also be found in orange juice, beans, greens and bread.

4. Beta-carotene

According to Heidi Skolnik, an anti-oxidant substance such as beta-carotene is capable of making the body survive from cell damage. Food sources that contain beta-carotene are an orange fruit and vegetables such as carrots, apricots, papaya, melon, pumpkin, sweet potato and mango.

5. Omega-three fatty acids

Nutrients are useful to keep the heart to stay healthy. Foods such as salmon and tuna is a source of food that contains omega three largest. Alternatively, you can also eat fish oil capsul