Vitamins and Minerals Essential for Women

Vitamins and Minerals for Women's Health

Women need certain vitamins and minerals to maintain a healthy body and life. Often times women fall sort and struggle with getting the proper nutrients. Here are the vitamins and minerals that are important for good health and also what foods you can eat to get these nutrients. ​

Related: Take the Vitamin Quiz to determine which vitamins and minerals you should be taking!​

Antioxidants: These are most commonly associated with a health immune system. Vitamins A,C, and D are a few of the antioxidants are help fight free radicals. Free radical damage can lead to aging and deceases. ​Vitamin D is also important because it helps the body absorb all other vitamins and is related to your energy level. Low levels of vitamin D can leave you feeling tired and exhausted. Foods that are high in antioxidants include: wilds berries, dark chocolate, pecans, artichokes, and cranberries.

Vitamin D: As I've said vitamin D is important for balanced energy levels. The best source of vitamin D is sunlight which is why many people struggle with low vitamin D levels in the winter. Vitamin D is also important for bone health, brain functions, preventing mood disorders and hormonal balance. ​Best source of vitamin D is sunlight, you may also benefit from Vitamin D supplements. Foods that have hight levels of vitamin D include tuna, salmon, cheese and egg yolks.

Vitamin B: Vitamin B is great for the metabolism, preventing fatigue, and boosting brain function.It is also related to a reduced risk of stroke. Vitamin B also helps the body produce energy and form new red blood cells. ​Foods that contain high levels of vitamin B include shellfish, crab, soy products, red meats, low fat dairy, cheese and eggs.

Omega 3 Fish Oil: Many of us eating a "western" diet consume plenty of omega 6 but not enough omega 3. ​This can lower elevated triglyceride levels, help with depression, ADHD, Alzheimer's disease and dementia. Many people choose to take supplements but you can also get this from foods such as anchovies, bluefish, herring, mackerel, salmon (wild has more omega-3s than farmed), sardines, sturgeon, lake trout and tuna.

Related: Take the Vitamin Quiz to determine which vitamins and minerals you should be taking!​

Iron: Iron is an important nutrient that your body needs to carry oxygen in your blood. It also gives you energy to help you focus as well as keeping you immune system healthy to fight off any infections. ​Foods that are high in iron include red meat, chicken, pork, seafood, beans, and dark leafy veggies like spinach.  

Calcium: This is an essential mineral that is vital to bone health. Even though our body needs this mineral, our body does not naturally produce it. Instead we get it from the foods we eat. ​Foods high in calcium include milk, cooked kale, yogurt, broccoli, and cheese.

This is just a list of the few vitamins and minerals that are important to women's health. There are many more and you will get the vitamins and minerals you need if you remember to eat a healthy and nutritious diet. ​

Related: Take the Vitamin Quiz to determine which vitamins and minerals you should be taking!​

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