Ladies – What Nutrients Are You Missing?

laughterYou might be the buff bunny in the gym, the weekend warrior or simply the humble dietician – but the truth is, you could also be missing out on some important ingredients in your lifestyle. For women, living healthily is almost becoming a requirement, with so much on the go. As a result, we can’t slink back from the constant reminders to take this or take that. Of course, do us girls really have the time?

If you take daily supplements, have a seat, sit back and take a peek at a nutrient list designed specifically for women before you take any more …

  1. Calcium – If you drink milk and calcium-rich foods, it’s a good start. Reducing the risk of arthritis and joint trouble is a must. Unfortunately, the tea and the café lattes just doesn’t cut it. Try out some leafy greens, seafood and vegetables to grab some real bone-strengthener!
  2. Uniquinol – For optimum liver, heart and brain health, ubiquinol is the stuff that gets the real juices flowing! Foods such as oily fish, meat, whole grains, vegetables, olive and sesame oils are the best way to get yourself going. You’ll be sharper before you know it! Impress your boss – impress yourself!
  3. Vitamin D – As calcium is beneficial for your bones, vitamin D improves your muscles, as well as strengthening your immune system and even helping calcium to strengthen your bones! Hunt down a few eggs and chow down on salmon during the cold winter months when the sun is barely peeking through the clouds.
  4. Omega-3s – For our inner-strength, omega-3 boosts heart health and helps to reduce the risk of cancer. Fatty fish, ground flaxseed, canola oils, chia seeds and supplements can help to balance out our health, diets and hearts.
  5. Iron – Anaemia is caused when the blood doesn’t have enough iron. For women, blood flow is a problem, since during our menstrual cycle, we can lose a significant amount. Take 18 mg a day if you are menstruating; 27 mg a day for pregnant women; 9 mg a day if you are breastfeeding; and 8 mg day if you are post-menopause.
  6. Folate – Folate is a B vitamin that helps your body to make red blood cells. It can help reduce the risk of birth defects and lowers the amount of the amino acid homocysteine. Grab 400 mcg a day; 500 mcg a day for pregnant women; 600 mcg a day for breastfeeding women.
  7. Magnesium – One of the biggies for us missies; magnesium helps to give us plenty of energy in our cells, maintains muscles, nerves, heart rhythm, immunity, bone structure and blood sugar and pressure. That’s strong stuff! Sources of magnesium are foods such as spinach and fresh vegetables, whole grains and fruits – and avoid processed foods if you can.
  8. Vitamin C – If you’re not nibbling on citrus fruits, then you may need to tackle this – dark vegetables are a great source too. Grab 75 mg per day; 85 mg a day if you are pregnant; 120 mg a day if breastfeeding; and an additional 35 mg if you smoke.

That’s a heck of a lot to gnaw on each day! So could a multivitamin be the answer? Some doctors suggest that you don’t need one at all, whilst others suggest taking one alongside other nutrients – if you are uncertain about what you need, consult your GP and find what is the best concoction for your lifestyle.

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