6 Nutrients Every Woman Needs

The consumption of nutrients is essential for any healthy body. But the bodies of men and women are different, and with those differences come separate needs for general health and well-being.

On average, women who menstruate lose 60ml of blood every month. Alongside that blood, certain nutrients as well as energy levels tend to take a dip. There are also hormonal changes to consider, all of which contribute to a need for regular nutritional replenishment and restoration.

Whether through fresh produce or supplements, these six nutrients, vitamins and minerals should be consumed by women every day in order to maintain strong physical and mental health.

Iron

Iron is a vital mineral that everyone needs in order to substantiate blood supply and carry oxygen to our lungs. Women tend to lose optimal iron levels during menstruation, causing iron deficiency which results in light-headedness, fatigue, and heart palpitations.

You can find iron in dark green produce, beans, red meat, and poultry. Eating just 18mg of iron every day is enough to maintain women’s health.

Vitamin B

Vitamin B is a water-soluble vitamin that contributes to cell health, brain function, and energy levels. Regular doses of vitamin B ensures that the body is able to reproduce cells at an optimal rate, and keep your mind sharp and active.

The average woman needs only 2.4mg of vitamin D to avoid deficiency. You can find it in foods such as eggs, dairy, spinach, shellfish, and organ meats.

Folic Acid

Folic acid is the man-made version of folate, a vitamin that is essential to the production of red blood cells. Red blood cells are primarily responsible for transporting oxygen from the lungs to the body’s main tissues – which as you can imagine, is very important for women who lose red blood cells with every menstruation cycle.

Foods rich in folic acid include chickpeas, cruciferous vegetables (broccoli, kale, cauliflower), and wholegrain breakfast cereals.

Vitamin D

Vitamin D is best known for being absorbed through natural sunshine, but there are several other ways to include this powerful vitamin in your diet. Responsible for the absorption of calcium, vitamin D makes sure your teeth, skin, hair and bones are strong and healthy.

Women with low vitamin D levels can find it in foods such as oily fish, egg yolks, liver, and unprocessed fat spreads.

Magnesium

If you get a lot of muscle cramps and heart palpitations, you might be low in magnesium. This mineral helps your body process over 300 biochemical reactions, some of which include adjusting blood glucose levels, nerve function, and a steady heartbeat.

Magnesium is especially important for women because it helps dissolve blood clots and strengthens blood vessel walls. You can find it in dark chocolate, almonds, cashews, and pumpkin seeds, all of which are great to snack on when playing at onlinegamblingcasino.co.nz/.

Probiotics

Although probiotics are not technically a vitamin or mineral, they are still extremely important for women’s health. Found in fermented products such as Greek yoghurt, kefir, and kombucha, probiotics regulate gut health and aid digestive issues.

Another benefit to probiotics for women is their ability to fight off aggressive bacteria found in yeast infections. Consuming one serving of probiotic-rich foods per day is considered ideal.