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Vitamins, Nutrients and Minerals Every Woman Needs
On Thursday 08 September 2011
Iron A key component of red blood cells, this mineral can help prevent fatigue and may improve exercise performance. How much you need: Ages 19-50: 18 milligrams (mg)/day; ages 51+: 8 mg/day Where to get it: Beans, fortified cereals, beef, lentils, eggs Warnings: Consuming more than 45 mg/day can cause tissue damage, especially in the heart, liver and pancreas. Folic Acid This heart-healthy B vitamin plays a prominent role in preventing birth defects, and may help prevent anemia, memory loss, high blood pressure, depression, cervical cancer and colon cancer. How much you need: 400 micrograms (mcg)/day Where to get it: Dark leafy vegetables (kale, spinach, collards), fortified cereals, enriched and whole grain breads Vitamin D :Vitamin D Not only is this vitamin crucial for healthy bones and strong muscles; it has also been linked to reduced levels of depression and possibly improved immunity and may help lower your chance of heart attack. How much you need: Ages 18-50: 5 micrograms (mcg)/day; ages 51-70: 10 mcg/day; ages 71+: 15 mcg/day Where to get it: Fortified milk, fatty fish (salmon, tuna). Also formed naturally as a result of exposure to sunlight. Calcium Essential for strong, healthy bones and important in preventing risk of osteoporosis. Aids in blood clotting and muscle contraction, too. How much you need: Ages 19-50: 1,000 milligrams/day. 51+: 1,200 milligrams/day Where to get it: Milk, yogurt, hard cheeses, spinach, fortified cereals, tofu Fiber Eating fiber-rich foods can help lower cholesterol, reduce your risk of heart disease, and help with weight loss by leaving you feeling full for longer. How much you need: Ages 19-50: 25 grams (g)/day; ages 51+: 21 g/day Where to get it: Bran cereal, lentils, black beans, fruits, vegetables Warnings: Add fiber to your diet moderately while drinking plenty of water in order to avoid stomach pain and gas.
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