Back in the day, proper nutrition meant eating three meals a day and nothing more. Well, given that the world has evolved so much, we all have too and that includes nutrition.
Common knowledge tells us that women need certain things, in comparison to men, in what concerns nutrition and that is only natural considering that there are so many things women go through.
The levels of stress and the menstruation contribute a lot to the loss of these nutrients women need the most and that means they should take them from somewhere else.
What Are the Top Nutrients Women Need the Most?
There are certain types of nutrients which are more important for women than for men. For instance, the folic acid is extremely important for women who are planning to conceive.
Given that most pregnancies in the United States of America are not planned, women should really take into account increasing their folic acid levels, so as to make sure that they will have a healthy pregnancy.
The daily intake of folic acid should be at around 400 micrograms per day and women can take the folic acid from integral cereals and dark green vegetables such as spinach and kale, but also from nuts and legumes.
Keep in mind that some contraceptive and some type 2 diabetes medication can inhibit the consumption of folic acid. Therefore, women taking these pills should increase their daily intake.
Another important nutrient women need the most so as to make sure that they lead a healthy life is calcium. This is responsible for the health of our bones and it is the main fighter in the battles against osteoporosis.
Although this condition is something women have to deal with at an older age, osteoporosis starts in the early years and although we may not have symptoms, we should protect ourselves from it. The daily intake of calcium should be at around 1,000 milligrams per day.
Other important nutrients for a woman to stay Healthy
Aside of folic acid and calcium, there are also other important nutrients women should not avoid. These nutrients are iron, fiber and omega-3 fatty acids. All these nutrients should be at normal levels and if a woman feels the need of increasing the daily intake, should do it.
Usually, going to a nutritionist is the best choice, given that they are fully aware of the things you need the most in order to lead a healthier life.
The iron levels in a woman’s body should stay at normal levels, because this is the mineral which helps the oxygen to get to the cells. Well, during menstruation a woman loses a lot of blood and with that blood, she loses iron as well.
Therefore, in order to make sure that the iron levels are at a normal point at all times, a woman should get as much iron as she can from foods such as fish, red meat and poultry, but also from plants such as spinach and beans.