Maximum nutrition for women

AnnieBliss By AnnieBliss, 24th Jul 2013 | Follow this author | RSS Feed | Short URL
Posted in Wikinut>Health>Diet & Nutrition

There are some foods that can provide many of the things which are good for you,
and then there are foods which are just empty calories. Find out more how you can achieve better nutrition to help you manage your busy life.

Better nutrition on a daily basis

There are some foods we eat just because they taste good, but we should try to take a look at our food and find out if it in fact gives us the best nutrition for our money.

Today, there seem to be an endless amount of food products on the market which promise to do great things for us. Do we actually need all of this "special" food, or is an ordinary daily diet still the best and the cheapest.

Vitamin C - women need 40 mg per day to keep our skin, bones and teeth healthy but vitamin C is important for our immune systems as well.
It is a powerful antioxidant which can help to protect against cancer and heart disease.
Vitamin C is a very important vitamin for women, as it helps to absorb iron.
Fruit and vegetables contain a lot of vitamin C, and this is still the best option to get your daily C.

Vitamin A - vitamin A is needed for reproduction, skin, hair and of course the eyes.
Recently scientists have realized that vitamin A fulfills an important function when it comes to supporting the immune system. An adult woman needs at least 600 mcg, and an indication of vitamin A deficiency is poor skin quality. The good news is that you don't need to eat a lot to get your daily ration. One carrot gives you all the vitamin A you need.

Vitamin D - vitamin D has supports many functions within the body. It is vital for good bone health and good teeth, but it also protects us against diabetes, heart disease, certain cancers and inflammatory diseases such as arthritis. We can make this vitamin in our body. It is produced when sunlight hits the skin. You should however try to get about 5mcg from food. One of the best sources of calcium is salmon which of course also contains Omega 3 essential fatty acids such as EPA and DHA.

Iron - iron is a must for healthy blood cells. Without sufficient iron in our bodies we develop anemia. An adult woman needs at least 15 mg per day. Iron can be found in liver and in red meat but if you don't like red meats, nuts and spinach are good sources as well.

Folate - folate is part of the vitamin B group and it helps the body to produce red blood cells. It also helps to keep the nervous system healthy and protects pregnant women against birth defects such as spina bifida. Women need at least 200 mcg per day, and a good place to find this crucial vitamin is green vegetables.

Zinc - zinc is often a neglected micro nutrients but we need at least 7 mg every day.
It used by the body to support growth, enzyme production, fertility and is absolutely crucial for the immune system. Zinc can be found in eggs, chicken, fish and dairy products but eggs and seeds are also good sources.

To make sure you get all of these nutrients keep an eye on your daily diet, and add as much fresh vegetables, fruits and lean meats as you can. Oily fish such as sardines or salmon is of course important as not only do we get a lot of nutrition from fish, but we also get those important essential fatty acids are bodies cannot produce.


Folate, Health, Nutrition, Nutritional Supplement, Vitamin A, Vitamin B, Vitamin C, Vitamin D, Vitamins

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author avatar Trillionaire
28th Jul 2013 (#)

Thanks for the great information.

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29th Nov 2013 (#)

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