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Optimal health is obtained  through proper nutrition and today we share with you 5 essential nutrients for females

Essential Nutrients:

1. B Vitamins

B vitamins (including B12 and folate) are key essentials for a woman’s metabolism, nervous system, and energy maintenance. Getting adequate B vitamins also help to prevent fatigue and boosts cognitive function. Vegans must supplement with B12 as it is only found naturally in animal products.

Sources: eggs, animal products, leafy greens, legumes and more.

Supplementation: CLICK TO BUY


2. Omega 3’s

These essential fatty acids (EFAs), EPA and DHA, play many roles in the body, including buildings healthy brain/nerve cells. Omega 3’s can also ease menstrual pains, decrease chances of developing osteoporosis and boost overall mood. Omega 3’s have also been shown to reduce the risks of heart disease.

Sources: Fish, walnut, broccoli, flax seeds, olive oil, etc.

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3. Vitamin D

vitamin d shestough

Over the past decade, dozens of studies have revealed many important roles for vitamin D, the nutrient that skin cells produce when they are exposed to sunlight. Vitamin D is important for bone/skeletal health, brain functions, preventing mood disorders and hormonal balance since it acts very similarly to a hormone once inside the body.

Sources: 10-15 minutes of Sun exposure (no sunscreen), eggs, dairy

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4. Iron

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Iron, too, remains a critical nutrient. It is essential for healthy blood cells. It becomes especially important when girls start to menstruate. If enough of iron is not taken in the diet, it can cause anemia. It is also recommended during pregnancy because, at the time of the delivery, there is a lot of blood loss.

SOURCES: eggs, fish, beef, liver legumes, green leafy vegetable, beans, etc


Supplementation: CLICK TO BUY


5. Calcium

calcium x shestough

Calcium is perhaps the most essential nutrient when it comes to bone health. Bones need continuous maintenance, or they can weaken and break. If your diet is low in calcium, your body will take calcium from your bones to keep blood calcium at normal levels.

Because of hormonal reasons, women are more prone to osteoporosis or thinning of the bones than men. But remember, bone consists of much more than calcium, and the factors affecting calcium levels in bone involve more than dietary intake. These factors include adequate weight-bearing exercise on a regular basis in combination with hitting your daily requirement’s of the following nutrients: Vitamin d3, magnesium and vitamin K2. These nutrients work synergistically with calcium to keep your bone health balanced.

Sources: Dairy, greens, legumes

Supplementation: CLICK TO BUY


ALSO CHECK: Bloating? 4 daily habits that are causing you to bloat


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