Calcium, iron and folic acid are some of the most important nutrients for a woman. Learn what you should be eating to stay healthy and how you can get these foods:
Iron
- Haemoglobin is the iron containing protein found in blood cells that carries oxygen around the body. If you are low in iron, oxygen cannot be carried around your body effectively.
- Too little iron results in the condition called anaemia and can make you feel very tired and fatigued;
- Due to menstruation and the loss of blood during this time, iron is extremely important in order to replenish this loss;
- If anaemia has been diagnosed, you might have to increase your iron intake as well as take iron supplements;
- Good food sources include meat, poultry, eggs, fish as well as legumes. Green leafy vegetables are also a good source of iron.
Calcium
- Calcium, along with Vitamin D is important to build and maintain healthy bones, especially as you age;
- Foods such as almonds, dairy products, broccoli are all excellent sources of calcium;
- At the menopausal stage of a women’s life, it is even more important to consume foods high in calcium. The drop in oestrogen at this time can result in increased bone loss thus causing the bones to become brittle.
Folic Acid
- Folic Acid is extremely important in the child bearing age. It supports the healthy development of the baby and decreases the chances of the neural tube defects;
- Folic Acid is found in nuts, beans, green leafy vegetables;
- Pregnant women should complement the food intake with a good quality folic acid supplement.
Skin Care
- As we age, we develop wrinkles. The following foods can improve complexion and protect skin from oxidative damage:
- Vitamin C - citrus fruits, kiwi, broccoli, sweet potato;
- Selenium - brazil nuts, tomato, broccoli, eggs;
- Vitamin E - avocado, almonds, hazelnuts;
- Healthy Fats - olive oil, flax seeds, fish, avocado, nuts, seeds
- Water - 6 - 8 glasses daily.
