10 Important Nutrients needs for every women at every age

10 Important Nutrients needs for every women at every age

Everybody’s nutrient requirements are not same. Many people get benefits from the same vitamins and minerals whiles others are not. A woman’s needs may be a little different due to her body goes through different things throughout life. Here we are sharing 10 very important Nutrients beneficial for Woman. How to Get Strong Hairs

1. Folic acid

Folic acid is especially important for women, and women of any age may get benefit from this vitamin. For women of child-bearing age it’s an important vitamin because it promotes healthy pregnancy. Deficiency of folic acid can result in neural tube defects that lead to cerebral palsy. In addition to taking a prenatal vitamin for folic acid, you can get folic acid from leafy green vegetables, avocado, and liver.

2. Iron

Iron is very important for growth and development of human body. Lack of iron in body can result in fatigue, insomnia, and leads to mental disturbance. Iron stores and carries oxygen around the human body. Women lose blood on a monthly basis during menstruation period, which results in lack of iron.  It is important to have enough iron during this time to recover the effects of what is lost. Good sources of iron consist of kidney, red meat, beans, broccoli, beans, & liver. Click Here to Lose your Weight & Belly 

3. Calcium

Calcium is an important mineral for keeping bones & teeth strong and healthy. It is required throughout life and even more as we reached at the age of 30 & 354 years, because at this time we begin to lose calcium gradually. Calcium is also an important factor in staying slim, smart and reducing PMS symptoms. Good sources of calcium include spinach, milk, cheese, kale, almonds, and black beans.

4. Vitamin D

Vitamin D is an important vitamin for human body. Most people get vitamin D from the sun, but it’s not always as easy as that due variation of temperature. Foods that have vitamin D are orange juice, soy milk, cereals, Beef liver, Cheese; Egg yolks. Vitamin D is very beneficial for mood, breast health, and the absorption of calcium, which is important for bones and teeth.

5. Magnesium

Magnesium is an important nutrient for nerves, muscle tone and keeps bones strong. Magnesium can help to prevent cardiovascular disease and regulate blood pressure. Sources of magnesium include pumpkin seeds, spinach, black beans, halibut, and almonds.

6. Vitamin E

Vitamin E, which is found mainly in fatty foods like Nuts, oils & seeds is a powerful antioxidant. 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 cigarette smoke. Vitamin E is a key for strong and effective immune system and health of eyes and skin.

7. Omega-3 Fatty Acids

One of the good fats, omega-3 fatty acids is another essential nutrient that every woman needsto keep herself healthy. Omega 3 can help to reduce blood pressure, inflammation and lower your risk of numerous chronic diseases including heart disease and cancer. Wild salmon, non-white tuna, halibut, herring and sardines are all excellent sources of omega 3 fatty acids.

8. Potassium

All meats, chicken and red meat, and fish like cod, salmon, sardines, and flounder are great sources of potassium. Some other sources include fat-free yogurt, sweet potato, spinach and broccoli. Potassium-rich foods can reduce your risk of high blood pressure, heart disease and stroke.

9. Vitamin C

Vitamin C is a very important nutrient for maintaining a Strong and healthy immune system. Vitamin C is responsible for production of collagen in body, the essential part of the connective tissue that helps keep skin, muscles, and other tissues strong & healthy. Sweet red pepper, oranges, strawberries, kiwi and cantaloupe are some of the best sources of Vitamin C.

10. Fiber

Fiber helps to promote normal bowel movements and prevent other intestinal problems of human body. Some of the best sources of fiber are all fruits and vegetables, whole-grain breads and cereals, and whole grains like millet, barley, quinoa, wild rice & cracked wheat. Fiber-rich foods can help to reduce risk of developing diabetes, heart disease and cancer in human body.