Let's see...time to read a juicy novel; a long soak in a bubble bath and a piece of really good chocolate. While these things are wonderful, there are three NUTRIENTS that women especially need.

1. Folic Acid - Also known as folate, it is a B vitamin that is needed to manufacture new cells and is especially important for women of child bearing years to reduce the risk of birth defects. for older women, it contributes to a healthy heart and blood vessels. Sources: Vitamin supplements, fortified foods, leafy vegetables, legumes, oranges, orange juice. 400 micrograms/day (Pregnant: 600mcg/day)
2. Calcium - Builds your bones and teeth and also helps muscles contract, your heart beat, blood clot and is important to your nervous system. Sources: Dairy products, turnip greens, fortified products, tofu, salmon with bones. 19-50 yrs old 1000mg/day; over 50 yrs 1200 mg/day (Pregnant: 1000-1300mg/day)
3. Iron - Iron deficiency is the most common nutrient deficiency and increases the risk of premature delivery and low-birth-weight infants. In non-child bearing women, it results in decreased energy, less resistance to infection and impaired temperature regulation. Sources: Red meat, fortified breakfast cereals, kidney beans, egg yolk, raisins, chicken breast, spinach. 19-50 yrs old 18mg/day; over 50 yrs 8mg/day (Pregnant: 27mg/day)

This is general information only and should not replace advice or instructions given to you by your physician.

Ask Leah - Home | More Previous Articles