With lot more responsibilities on their shoulders, women are getting more health conscious. Healthy food and workout are becoming a part of their everyday life. Know what nutrients women of all ages need most.
Vitamin B6
What it does : Regulates mood, appetite and sleep.
Can be found in : Sunflower Seeds , Pistachio, Tuna Fish, Turkey & Chicken, Prunes, Bananas.
Vitamin B12
What it does : Fights fatigue and improves alertness
Can be found in : Cooked clams, Fish, Crab, Tofu, All bran cereals, Red meat, Low fat dairy, Cheese, Eggs.
Folate
What it does : Lowers risk of colon and breast cancer, prevents brain and spinal defects in first weeks of pregnancy.
Can be found in : Dark green vegetables like broccoli and spinach, chickpeas, beans and lentils.
Vitamin D3
What it does : Strengthens bones, teeth & muscles, protects against autoimmune diseases, breast & ovarian cancer
Can be found in : Fish and Milk, Soy Products and Cereals, Fruits and Vegetables. Sunlight is a good source of Vitamin D3.
Calcium
What it does : Reduces PMS symptoms, Maintains blood pressure.
Can be found in : Spinach, Kale, Okra, Collards, Soybeans, Milk, White beans, some types of fish like sardines, salmon, perch and rainbow trout, Orange juice, oatmeal and breakfast cereals.
Iron
What it does : Boosts energy levels, prevents anemia, helps in proper brain functioning.
Can be found in : Clams, Liver, Tofu, Sunflower seeds, Nuts, whole grains, dark leafy greens (spinach, etc.) and dark chocolate.
You may also find it interesting to know the importance of Vitamin B12.
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