| It is very important to have a balanced diet for | | | | biochemical reactions in the body. We need |
| maintaining your health. As women, we should pay | | | | magnesium to regulate blood sugar levels to hold up a |
| attention to our food we take, to ensure that we | | | | healthy immune system. Person who has insufficient |
| get the full range of vitamins and minerals. There are | | | | magnesium will cause menstrual migraines and |
| 5 vital nutrients that women need most to stay | | | | tension-type headaches, as well as increasing |
| healthiest. | | | | diabetes risk. Women between age 19 and 30 need |
| Firstly, women need 18mg of iron in their daily diet. | | | | 310mg magnesium daily and 320mg magnesium daily |
| Minerals such as iron can be found in red blood cells. | | | | for women over 30. Pregnant women are |
| Women lose their iron through menstruation, that is | | | | encouraged to have extra 40mg magnesium a day. |
| one of the reasons women need iron to | | | | Magnesium is rich in green vegetables and most nuts. |
| counterbalance the amount of iron. Women may face | | | | To achieve daily need of magnesium, eating variety |
| risk of anemia and lead to fatigue or hair loss if they | | | | of nut, whole grains, legumes and vegetables is a |
| are getting not enough iron. We can get iron from | | | | must. |
| liver and beef. Besides that, tofu, baked beans, | | | | Fourthly, folic acid is very important during |
| spinach and fortified cereals contains iron too. Experts | | | | pre-conception and pregnancy. It is needed to |
| suggest adding a squeeze of lemon or green salad to | | | | develop the growth of new cells. Folic acid plays an |
| your meal because vitamin C together with | | | | important role for every women, not only pregnant |
| vegetables will help the absorption of vitamin A. | | | | women as getting insufficient this mineral will increase |
| Secondly, women need 1,000 mg calcium daily to build | | | | the risk of heart attack and colon cancer. We can |
| peak bone mass during our early years. Calcium aids | | | | find folic acid from leafy vegetables such as spinach, |
| to prevent the development of osteoporosis, peak | | | | turnip greens and peas. Fortified breads and cereals |
| bone mass is achieved around age 30 and after that, | | | | are rich of folate as well. |
| it starts to dip when bone loss becomes more quickly | | | | Last but not least, omega-3 fatty acids are essential |
| than expected. Research reports that women who | | | | for women, they are fats to boost good cholesterol |
| get sufficient calcium have lower risk of high blood | | | | and decrease blood pressure to lower the risk of |
| pressure and breast cancer. We can obtain calcium | | | | stroke and cardiovascular disease. Consuming 1.1g |
| from milk, cheese, yogurt and fortified cereals. | | | | daily is recommended. Fish such as salmon, sardines |
| Women should also take multi-vitamins that included | | | | and non-white tuna contain omega-3 fatty acids that |
| calcium to achieve our daily needs. | | | | we need. |
| Thirdly, women need magnesium for more than 300 | | | | |