Looking our best is not just up to the contents of our closets, it predominately based on the contents of our refrigerators and pantry closets. Majority of women find themselves deficient of iron, calcium, magnesium, vitamin D, C and B-complex as well as essential fatty acids. Blood work is the key to finding out what your body is missing, but a simple evaluation of your diet can steer you in the right direction. Below is a list of foods that provide the needed nutrients to the femme body.
Iron:
whole grains, beans, seeds, nuts, raisins, wheat germ, dried apricots, egg yolks, oysters, red meat [raised with no antibiotics], vegetables and fortified cereals.
Calcium:
almonds, dark greens, dairy
Magnesium:
beans, nuts, whole grains, vegetables
Vitamin D*:
cod liver oil, fish oil, salmon, sardines, egg yolks, beef liver
* "it is difficult to ingest sufficient amounts of vitamin D from food sources alone"
Vitamin B*:
dark leafy greens, whole grains, nuts, seeds
* vitamin B can be depleted by stress
Vitamin C:
broccoli, peppers, citrus, strawberries, tomatoes
Essential Fatty Acids:
fish, walnuts, flaxseeds, dark leafy greens, omega3s and omega6s
source: Women's Health - Whole Body May 2010 Whole Foods Market, IP, L.P
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Calcium and Magnesium is necessary for the digestion of vitamin D : )
ReplyDeleteMagnesium is also very good for cramps ; )