Five Vitamins and Nutrients Every Woman Needs in Her Diet

Eat healthy fruits and veggies bowlLadies, you already know that there are huge differences between you and your male counterpart. While both men and women are made of similar bodies, women need different vitamins and nutrients to keep them at their healthiest. Here are the top five vitamins you need as a woman. Remember, it is always best to get your nutrients through whole foods, but you can ask a doctor for recommendations for supplements as well.

Calcium: Women are at a higher risk for osteoporosis than men are. It may not seem fair, but it is a fact. Caucasian and Asian women are also at a greatest risk to developing this bone disease. Another scary fact is that women start to lose their bone density in their twenties! To keep your bones healthy, you must get enough calcium in your diet. Everyone knows that you can get calcium through dairy products, but did you know that you can also get a good amount of calcium through eating dark, leafy greens like kale?

Iron: Women are also at risk for becoming anemic, or iron deficient, especially if they have heavy menstrual bleeding. You can tell that you are anemic if you are constantly feeling fatigued and shortness of breath during light activities. The best sources of iron are found in lean red meats, chicken, turkey, fish, beans, and whole grains. Make sure you are getting enough Vitamin C in your diet as well, since Vitamin C enhances your body’s ability to absorb iron.

Vitamin D: Vitamin D is another important vitamin for bone strength. Too little vitamin D in the body can cause brittle bones. Vitamin D also promotes calcium absorption and helps reduce inflammation. Vitamin D only occurs naturally in a few foods, such as fatty fish and egg yolks. However, you can get your dose of vitamin D by getting enough sun exposure.

Vitamin C: Vitamin C should be called beauty insurance because if you lack vitamin C in your diet, your looks will pay. Vitamin C is responsible for the way your skin looks as well as many other important functions. Vitamin C is also a powerful antioxidant which can help keep free radicals out of your body. Vitamin C should be the easiest vitamin to get in your diet since it is in just about every fruit and vegetable, especially citrus.

Probiotics: Probiotics are good bacteria that will aid the body in digestion. It is essential to promote good bowel health to achieve overall good health, and probiotics help. Probiotics are commonly found in yogurt and kefir.

To support your health, make sure you are getting enough of these five must-have nutrients in your diet. Supplements are always a choice if you are not getting enough of these vitamins in your diet. Always consult with your primary physician before taking any supplements.


Story Credit, Image Credit:Eat healthy fruits and veggies bowl by Trace Nietert. Used under Creative Commons license.

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