Calcium for bones
Working on your bones health at younger age will drastically reduce the risk of osteoporosis. When you turn 35 the bones are starting to lose on density which is completely normal but you can slow down the process by consuming vitamin D and calcium rich foods.
Although, the milk and dairy products are well known to contain a lot of calcium, maybe you are lactose intolerant or you simply don’t like milk so we’ll give you some other suggestions to try out. We recommend sardines, anchovy, salmon, different leafy vegetables, soy milk, tofu, almonds, sesame and sunflower seeds.
Recommended daily dose of calcium is somewhere around 700 mg but after menopause it is increasingly more difficult for body to absorb it so you can increase dosage little bit.
Folate for yours and your baby’s hearth
Folate or folic acid (vitamin B9) is one of the most important supplements to add during pregnancy because it stops development of any possible defects on baby spinal cord. And since the cord is formed during first 12 weeks of pregnancy it’s of utmost importance to include folate to your diet early.
Considering the fact that some women don’t notice pregnancy for weeks, it would be the best to start consuming folate rich foods daily because it helps keeping your heart ticking smoothly.
We should also add that they are good for protection from stroke or heart attack as well because they keep your immune system strong and provide you with the energy.
We advise you to try to include 200 mg to your diet every day and 700 mg if you are pregnant. The best sources of folic acid are spinach, asparagus, oranges, tomato juice, broccoli and wheat. This mineral is vital for your body functions. It helps you deal with stress, creates energy while it keeps your bones strong. Also it has a positive effect on muscles and nervous system.
Magnesium for every woman’s health
Many studies showed that low magnesium intake causes PMS, diabetes type 2, osteoporosis and migraines while the symptoms for lack of this mineral are cramps, low energy, poor memory and unbalanced sleep.
Recommended dosage would be 375 mg which you can take through green vegetables, legumes, different nuts or cereal. You should know that good chunk of magnesium is lost in digestion process so you can safely increase the dose to 600 mg.
Omega-3 for healthy brain
Oily fish are definitely the best source of omega-3 which is the most important factor for development of baby’s brain. Studies shown that mothers who included enough of omega-3 into a diet brought babies with healthy brain and nervous system to life, while avoiding early delivery.This type of diet will also keep your heart healthy, lower the risk of stroke, dementia and Alzheimer’s disease. Best sources are fresh tuna and nuts.
Iron for energy
Studies indicate that 1 out of 4 women are suffering for lack of iron. This mineral is the most important when it comes to production of hemoglobin and red blood cells while being the key in keeping your immune system strong.
Lack of iron causes symptoms like lassitude, susceptibility to infections and issues with concentration. You only need 8.7 mg of iron daily which you can take through beef, sunflower seed, spinach, dry peach, eggs or by far the best source of iron, pork liver.