5 Nutrients That Women Need Most

woman-at-fruit-stand

The field of women’s nutrition isn’t as old as you might think. Women require different nutrients than men, but seldom do they obtain those essential vitamins and minerals via their diet. Because most Americans don’t fulfill their recommended daily intake of fresh fruits and vegetables, many of them resort to taking various supplements.

 

The National Institutes of Health estimates that more than half of American adults take one or more dietary supplements. The majority of these adults take a multivitamin to “cover the bases,” so to speak. People forget, however, that dietary supplements are intended to supplement a diet. They are not meant to take the place of healthy foods that should be consumed every day.

 

Continued research shows that there are specific nutrients that can have a positive impact on female health. Whether you are trying to improve your health for the short or long-term, ladies, these are the five essential nutrients that you need.

 

Calcium:

As the most abundant mineral in the human body, calcium is necessary for healthy bones and teeth, but it is also required for healthy muscles and nerves. Women need to focus on building bone density in their 20s and 30s because it is common for women to lose bone density around menopause. Their ability to generate new bone cells decreases with age, which is why women should aim to consume about 1,000mg of calcium per day. Great calcium rich foods include raw almonds, kale, broccoli, oranges, butternut squash, okra, and spinach.

 

Omega-3s:

Women who consume diets that are rich in omega-3 fatty acids statistically have a decreased risk of heart disease. Omega-3s are polyunsaturated fats that work to reduce plaque build-up in arteries and lower triglyceride levels. Women who are over the age of 50 are recommended to eat foods rich in omega-3s because they reduce the risk of rheumatoid arthritis and certain cancers. Consume foods like avocados, hemp seeds, walnuts, Brussels sprouts, flaxseeds, and chia seeds to obtain omega-3s.

 

Vitamin D:

Because women need calcium, it is essential for them to also obtain vitamin D. If you didn’t know, vitamin D promotes the absorption of calcium, which is why most packaged calcium-rich foods are often fortified with vitamin D. Several studies have indicated that women with higher vitamin D levels may have a reduced risk of breast, ovarian, and colon cancers. Try to avoid fortified foods and get about 15 minutes of sun exposure every day. If you live in a place where the sun doesn’t shine a lot, try to eat a variety of mushrooms, which are some of the best dietary sources of vitamin D.

 

Folate:

Most people say that women need folic acid, but it is better to opt for then non-synthetic, naturally occurring version that is folate. This B-complex vitamin is needed for red blood cell production, and women who consume more folate-rich foods reportedly have a reduced risk of high blood pressure. If a woman is planning on becoming pregnant or is pregnant, consuming foods with folate encourages healthy fetal development. Folate-rich foods include dark leafy greens, avocados, asparagus, citrus fruit, legumes, and sprouted grains.

 

Magnesium:

Magnesium is often a forgotten mineral, but it is necessary for everyone. Women over 40 require magnesium because it helps to build strong bones and reduce their risk of osteoporosis. In addition to aiding the regulation of blood pressure and blood sugar levels, magnesium also is beneficial for cognitive development and a healthy pregnancy. Click here to see the best magnesium-rich foods.

 

Sources:

https://www.cookinglight.com/eating-smart/nutrition-101/nutrients-women-need-most

https://www.livescience.com/36625-key-nutrients-women-health.html

https://health.usnews.com/health-news/health-wellness/articles/2015/06/29/vitamins-and-minerals-the-essentials-for-women

2018-11-21T12:40:58+00:00

Related Questions

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    Q: What are some tips and healthy foods and supplements for pregnant women? and what are good exercises that are simple? (I just want a healthy, beautiful baby)

    A:

    Please consult our free article entitled â€PRE-NATAL HEALTHâ€as well as our â€HERBAL CHART†on our home page.

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    Q: What should women over 40 take for bone health? I am having creaks and pops like throughout the day like never before and eat at least a 75% vegetarian diet……..!!! I finished a bottle of your calcium but wonder if I need to order something else to go along with the Calcium.

    A:

    Try our JOINT FORMULAand MSM SULFUR.

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    Q: Thank you for the cancer info...It is welcome and beyond informative, however, I take issue with your remark that "women would be wise to just accept the fact that they are female by nature and God made them to have (deliver) babies and they should stop trying to compete with and be like men." Part of me is not surprised--men make comments like this all the time. I chalk it up to ignorance, as men enjoy living their entire lives not having to endure periods, pregnancy, breastfeeding, and lord knows what else. So because a woman does not want to have children--at all, or at a particular time in her life--she wants to be a man?! That's an illogical conclusion you are making. So why are there pregnant women with cancer, some of which who have never taken BC pills? Are women entitled to making any sort of control over their reproductive health? What about women who are infertile, naturally? If they develop cancer, is it because they never gave birth to a child? Are you willing to support all of the children that will result from women not being on Birth Control, since many people cannot afford several children on their incomes? This line of reasoning makes some women think that men really need to get over themselves. I think you have been reading too much Freud. Some women, present company included, appreciate our femininity and everything that encompasses being a woman. At the same time, this is not the dark ages--and even then, women chose not to have children during different times in their lives. Surely you are aware that in non-Western countries women utilize natural herbs to control their reproduction or as abortifacients? I am not advocating abortion; my point is that if you are going to criticize women taking BC pills, you may as well extend this criticism to women naturally preventing pregnancy via alternative means.

    A:

    Birth control pills play a big role in female reproductive cancers. Women would be wise to just accept the fact that they are female by nature and God made them to have (deliver) babies and they should stop trying to compete with and be like men. In attempting to stop or prevent life (birth control), they are ending up losing their very own lives. And the birth control pills cause cancer in areas of the body that denote femininity (breasts, ovaries, fallopian tubes, cervix, uterus and vagina). This is a form of language here. You have disease and female organ(s) which basically means your disease is specifically related to an issue of femaleness or femininity, that's why the disease manifests in these "female" organs. In attempting to be like and compete with males, females compromise their feminine integrity and goddess nature which "eats them up" (anger, frustration, sadness, etc.) inside. When the cancer appears in any female organ, it serves as a sign or sensor that the problem lies on a deeper metaphysical level pertaining to emotions, thoughts and attitude."

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    Q: Please reply to this (I will not buy from you unless you reply to my email; I want to check some things with you before I buy): 1- Please tell me if the following products in your website can be taken by pregnant women: folic acid, iron phosphate, bioflavonoid formula, iodine phosphate, multi vitamins and minerals, vitamin c formula, b-vitamin complex, iron phosphate tea? 2- I want to buy all the nutrients (vitamins, minerals, etc.) that I need for my baby (I'm 3 months pregnant). If I buy the multi vitamins and minerals, do I need to supplement any additional products that I mentioned above (esp. folic acid, vitamin c, iron, b-vitamin complex)? 3- I also want to buy Eklampein formula, prenatal laxative, prenatal formula, healthy pregnancy, and prenatal tea. Since I can't buy all the products that I mentioned in this email; I need your help to buy less. Because the ones that I will buy; I will buy enough to last me about 5/6 months (so I will still be buying so many from you even if I buy 3 or 4 different products). I don't have enough money; please work with me and tell me which ones I need for complete prenatal care and since I will be buying too many; please give me discount (so I can afford it and take good care of myself and my baby in the same time).

    A:

    Folic acid, iron phosphate, bioflavonoid formula, iodine phosphate, multi vitamins and minerals, vitamin c formula, b-vitamin complex, iron phosphate tea can all be taken by a pregnant woman. You could delete bioflavonoid and B-vitamin complex though and still get necessary nutrition for your pregnancy. And yes, Dherbs.Com will give you a nice discount on a large order. Now here's what I would personally suggest for a great pre-natal regimen: PRE-NATAL FORMULA ELECTRIC GREENS CELL FOOD VITAMIN C FORMULA IODINE PHOSPHATE FOLIC ACID IRON PHOSPHATE FORMULA PRE-NATAL TEA PRENATAL LAXATIVE (optional)

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    Q: I usually take a few supplements a day.... vitamin E, flax, vitamin c, and calcium/magnesium. I am wondering if they are still necessary to take while on a raw food diet and the anti viral cleanse?

    A:

    NO, you don't need to take anything additionally while on the Anti-Viral kit and regimen.

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    Q: I was on the computer, I came across the article on the big ole butt. In the article you said (paraphrase) that successful women tend to be sick. Are you saying that these women should not try to be successful? in my opinion if black women are overweight, they cannot blame the corporate lifestyle, they have to blame themselves. We are all in control of our own lifestyle, those same corporate black women, if they were working 9-5 at some factory somewhere, they would still be fat. I do agree with you when you stated that many black women lack will power to fast. I think that we lack will power to do anything that is beneficial to us. Yes I do agree with you that the steatopygia female does look like a "pig". their faces tend to take on pig like facial features. Yes you are right that miss steatopygia tends to wear tight pants, (in my opinion that type of backside is stinky looking). So yes there is some parts of the article I do agree with. Far too many of us black women, tend to be stubborn and too defensive. I am glad that your site does exist, because far too many sites like to blame "whitey". You are one of the few black health specialists, that put the blame on us, and you should because our lifestyle is our responsibility.

    A:

    No, these women should BECOME successful, but not lose their health and/or souls in the process of becoming successful. The corporate sector has played a great "role" in Black women gaining weight because the jobs are too sedentary and they have access to too much sugary junk which converts to fat because corporate jobs don't allow them to burn off the fat. I've seen this firsthand with many once fine sisters who blew up like houses within a 5 year period. Corporate America was the venue in which Black women CHOSE to let their health go by the wayside, at least the majority of them. Thank you for sharing your views and sentiments on this Dear Sista! Much obliged!

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    Q: Due to what I did with women in previous experiences, from time to time I tend to think, and worry about what my woman might do. She's a wonderful lady-she really is; and she's been upfront, and honest from the get go. But, I can get a little pessimistic about the relationship. But, I do that because I know how slick women can be. I've been on the receiving end of that slickness! So again, from time to time, that creeps up in my thoughts. And yes, I have been absolutely committed to her as well.

    A:

    What you focus on with emotion is what you attract according to the law of attraction. If you continue to give these negative thoughts, your focus you will manifest this outcome. You have to consciously change this pattern to get out of your loop. When you feellike consciously, remind yourself of what you DO want. Allow yourself to create what you really want, which is to feel calm and in love with your amazin woman.

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    Q: I was wondering if you were familiar with the Rhogam shot. It is basically a blood product shot that is taken when pregnant women are tested to have RH- blood, this would be blood types such as O- and A-..etc. It is said that if you are pregnant by a man who is considered RH+ that the child can have serious issues, or you can have a miscarriage if you dont take the shot. Many women have had miscarriges by not taking the shot. Rhogam is a blood product which can be very dangerous. What are your thoughts on this? I have actually had the shot with my son because of my blood type (so called). He is fine but I want more children and would not want to take this this shot any more.

    A:

    The product being poisonous speaks for itself. Poison doesn't belong in the human body.

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    Q: Hi, I would like to know what vitamins/supplements works best for pregnant women?

    A:

    I SUGGEST YOU TRY PRENATAL LAXATIVE, HEALTHY PREGNANCY FORMULA (FIRST 3 MONTHS ONLY), AND PRE-NATAL FORMULA. ELECTRIC GREENS CELL FOOD IS A GOOD PRODUCT TOO FOR PREGNANCY.

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    Q: I would like to know, if you have any skin care programs, for women age 50 and over. I am going to try the detox progarm as soon as possible. I truly believe that I am going to be very happy with the results. I am 51 years old, and I want to look and feel my best. I have a lot of belly fat, and that makes me feel uncomfortable, because some people will ask me, if I am pregnant. This seems very strange to me, because my stomach seems to be the main place, where all the fat is building up. I desire to have beauty inside and out. I want to be completely whole. If you have tips for skin care and body care, please let me know. Some people say that I look like I am in my forties, however, if I did not have all of this extra body fat, I could really believe what they are saying.

    A:

    The blood needs to be cleansed in order to enhance your skin and eliminate excess fat.

    We would recommend you perform the Full Body Cleanse which can help improve skin complexion, release weight, and detoxify, purify, rejuvenate, and strengthen the body and all of its eliminative channels.

    We also have a Facial Skin Kit that works to naturally restore the health of skin by helping to remove blemishes, hydrate skin, and even out complexion for resilient skin.

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    Q: I am trying to find an all-organic multi-vitamin to replace the vitamin I?m currently taking. Does your multi-vitamins and minerals include Vitamins A, all B's, D, E, K, folic acid, calcium, iron, magnesium, zinc, and potassium? Should any of your other formulas be taking along with it?

    A:

    Our Multi-Vitamins and Minerals includes all the nutrients you named below. You may take this formula with other Dherbs formulas.

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    Q: I am an African American, 70 years old, and in good health and physical condition. I jog/walk 1 1/2 miles 5 days a week, do pushups and sit ups daily. But, I have low bone density, on the following medication: once a month Itake 1 capsule of Ergocalciferl 50,000 mg; once a week I take 1 tablet of Alendronate 70mg (Fosamax) a week (same day), and daily one tablet of calcium 500 with Vitamin D, and a multi-vitamin tablet. My questions are: 1) is there a herbal product to replace each, Ergocalciferl, Alendronate, Vitamin D, and what do you recommend for a multi-vitamin purpose and something to boost my energy level? Thanks, I will wait to receive your response.

    A:

    I would recommend you take KHEMETIAN GOLD, ELECTRIC GREENS CELL FOOD, IRON PHOSPHATE FORMULA, and CALCIUM FORMULA to replace these products you listed that are harmful to you. All of the above will nourish you with the necessary nutrients your body requires.

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    Q: I am curious to know if you recommend or not for pregnant women to take your "Fibroid Formula" capsules?

    A:

    No, we would not recommend for a pregnant woman to take Fibroid Formula. Once your pregnancy is over, you may supplement with Fibroid Formula.

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    Q: I am curious to know if you recommend or not for pregnant women to take your Fibroid Formula capsules?

    A:

    No, we would not recommend for a pregnant woman to take Fibroid Formula. Pregnant women should concentrate on receiving adequate nutrition, and once the pregnancy is over, then you can cleanse and supplement with Fibroid Formula.

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    Q: I would like to order the cleanse for women... my husband is doing the full body cleanse now... what do you recommend for me... ? I really need to work on my diet am vegetarian however, I feel like I truly face some of the same issues you faced during your conversion.. perhaps I need to consider going back to strictly vegan vegetables! I use to be very healthy but now I take meds for stomach pains.. etc... but I have implemented flaxseed oil into my diet .. .what is your view on flaxseed..? I found this article to very interesting that you wrote.. I have headaches from time to time also.

    A:

    We would recommend you perform the Full Body Cleanse to help remedy the sypmtoms you are experiencing. A raw foods diet is recommended while on the cleanse, so you are on the right track. Flaxseed Oil is a great product to have in your diet, as it provides healthy fats.

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    Q: Are there any herbs that pregnant women should avoid during their pregnancy? My wife is pregnant and I'm thinking of ordering some herbs for her. Thank you.

    A:

    A pregnant woman should avoid goldenseal, pennyroyal, rue, blue cohosh, black cohosh, beth or birth root, and cramp bark to name a few. Take the time to read our "Pregnancy, Breastfeeding, and Detoxing."

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    Q: My question is this, Will you make women and men deodorant in the future? A lot of products in the store are not healthy at all, and it leaves your under arm with a stain on the clothes.

    A:

    HAVE YOU READ OUR ARTICLE ON â€BEWARE OF DEODORANTS AND ANTIPERSPIRANTS†LOTS OF GOOD INFORMATION IN THERE! WE MAY PRODUCE THESE ITEMS IN THE FUTURE, RIGHT NOW WE ARE CONCENTRATING ON ALTERNATIVES TO DRUGS WHICH ARE KILLING PEOPLE, MORE SO THAN THE PERSONAL HYGIENE PRODUCTS. BUT I'LL KEEP THIS IN MIND.

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    Q: Why do women get so pissed off, when I ask them for a sexual relation? I have lost many female friends due to my openness, of asking them plain & simple to fornicate. I need help in solving this problem.

    A:

    Response: Well you have to be more subtle than that. There is a lot to the art of attracting women for sex. You can learn more about it if buy our book for men.

    Bitch and grow Balls they can't Resist

    Good luck!

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    Q: Hello, do you have any product you can recommend for low sex drive for women and to assist in having orgasms? It takes such a long time for me to reach that zone and I was wondering if you could help me.

    A:

    Take 6 capsules of BUNNY RABBITdaily and drink JACKRABBIT TEAdaily.

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    Q: Hi Dherbs.com, I pray that this message finds you in good health and spirits. I have been working out my emotions and I still read your reply to the news of my tumor. I really appreciate your realness. I am recommending my son's daycare teacher to you. She is a one-year breast cancer survivor and I printed out your articles on Cancer and Why women are so sick. I warned her that you are very direct so she will not be surprised at what she reads. She is looking to detox and she wants to purchase supplements. Can you email you if she wants? I will not give her your email unless you say it is okay.

    A:

    Greetings Beloved! Good to hear from you! YES! You may give out the e-mail (at asktheherbalist@dherbs.com ) address. No permission needed. We are unofficial public servants, so it's okay. Thank you for the referral. Peace and Love be into you!