Our bodies need vitamins and minerals to function smoothly and to stay well and healthy. We can meet our daily requirement for most of these vitamins and minerals by simply maintaining a balanced diet. The female body, however, is in need of these nutrients a little more than the male as they are sensitive to even a slight deficiency of these essential chemicals. It was found that a staggering 30% of women experience a lack of at least one or more these vitamins and minerals. Studies further show that women are more likely to have an inadequate amount of certain elements which occurs because of pregnancy, heavy menstrual bleeding, aging etc.

Pure vegetarians, people with certain diseases, allergy and food intolerance may find it difficult to get enough of these nutrients because of their diet limitations. In such a situation it is recommended take you special supplements and multivitamins. It’s also really important to take an appropriate amount of vitamins and minerals, depending on your age, gender and health condition.

Here are key substances, your body needs:

1. Folic acid – Folate refers to the vitamin B group. It is very essential for new cell generation, including red blood cells. Together with vitamins B6 and B12, it can decrease risks of heart disorders, regulating levels of the chemical homocysteine. It’s extremely important for women who plan to conceive and who are already pregnant to have enough folic acid because it can prevent birth defects and premature delivery.

You can find folate in fortified cereals, spinach, asparagus, legumes, orange, and tomato juice.

2. Calcium – 99% of all calcium in your body stored inside your bones, enhancing their density. Moreover, this element supports muscle contractions and conduction of nerve impulses. Several studies found that hormonal changes, related to menopause, can reduce calcium levels and make your bones more brittle. Hence we recommend a diet that includes an abundance of calcium.

Eat more dairy products (cheese, milk, and yogurt), salmon, broccoli and tofu to increase your bone density.

3. Vitamin D – Even if your diet contains calcium-rich products they won’t necessarily be absorbed, you need some Vitamin D to help the absorption. You also need Vitamin D in your diet vitamin D deficiency.

You can also improve Vitamin D levels, eating fortified grains and fatty fish, or taking special supplements.

     4.  Magnesium – Having low levels of magnesium may result in high blood pressure, heart disease and osteoporosis.

Spinach, broccoli, seeds, milk, and legumes can help you avoid magnesium deficiency and its consequences.

5. Vitamin A – This fat-soluble Vitamin has great influence on your vision, bone health, immune response, and tissue growth.

Add more eggs, butter, carrots, fish, mango, squash, and cheddar cheese.

6. Iron – Iron represents a part of hemoglobin, which provides oxygen supply to all cells in your body. In addition to this, iron plays a role in the creation of amino acids, collagen, and hormones.

The richest sources of iron are red meat, eggs, poultry, grains, and green vegetables.

Maintaining a balanced nutritious diet is key but we’re aware that you can’t always have home cooked foods which is why we suggest you check out some of our healthy snacks that are premade.