Learn easy ways to get these essential vitamins into YOUR diet...
Key Benefit
Where to Find It
Iron
Low iron levels can be caused by a womens menstrual cycle or a problem with iron absorption
keys to good health and energy levels in women
red meat, chicken, turkey, pork, fish, kale, spinach, beans, lentils pumpkin seeds, whole grains, dark green vegetables, dried beans (kidney beans, black beans), enriched rice, and fortified breads and cereals
Folic Acid & Folate
When women reach childbearing age, you need to eat enough folic acid to decrease risk of birth defects
decrease risk of birth defects
citrus fruits, dry beans and peas, orange juice, spinach, romaine lettuce, broccoli, peanuts, avocado, enriched-grain products and fortified breakfast cereals
Calcium
For healthy bones and teeth, women need to eat a variety of calcium-rich foods every day
bones strong and prevents osteoporosis
Some high calcium foods include low-fat milk, yogurt, cheese, sardines, tofu (if made with calcium sulfate) and calcium-fortified foods like juices and cereals.
BONUS Try these calcium-boosting tips:
- Make oatmeal with milk instead of water.
- Melt low-fat or fat-free cheese on a whole-grain bagel, tortilla or English muffin.
- Top a baked potato with -cup of steamed broccoli and -cup shredded low-fat or fat-free cheese.
- Add a handful of shredded low-fat or fat free cheese to a tossed salad
- Make a breakfast shake by blending low-fat or fat-free milk with a banana or strawberries.
Click here to find out more about the vitamins your body needs, and click here for how you can easily incorporate them into your daily diet.
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