Food should be your primary choice to meet your nutrient needs and to provide energy for your workouts. But the problem is that even individuals who eat clean do not consume enough fruits, vegetables, whole grains, or dairy products. As a result, many women experience deficiencies in 11 nutritional supplements vitamins, and minerals, as reported by Dietary Guidelines Advisory Committee in 2015.
For example, only 3% of women in the United States meet the recommended vitamin D ratio and 55% meet their magnesium needs. Health professionals report that being deficient in folate and iron before and during pregnancy can lead to problems. In this article, we will address 11 nutritional supplements For women and the gaps in your diet and we will try to help you fill these gaps with smart choices.
11 nutritional supplements For women List:
1. A Vitamin
Vitamin A is an important vitamin for eye sharpness and immunity. We take vitamin A into our bodies through carotenoids (plant compounds that are converted into vitamin A by the body when digested). Our body uses beta carotene most effectively, which beta carotene also acts as an antioxidant. Vitamin A is mostly found in sweet potatoes (one medium baked sweet potato provides all of your daily vitamin A needs), spinach, and kale.
Iron plays an important role in energy. Iron is found in red blood cells responsible for carrying oxygen throughout the body. Being deficient in iron can cause you to get tired more easily and have difficulties in focusing. There is plenty of iron in fortified breakfast cereals, lean steaks, and lentils (1 cup cooked spinach, 1 cup cooked lentil and 170 grams of 5% fat steak meet your daily iron needs).
3. E Vitamins
Vitamin E protects cells against free radicals (oxygen compounds created by daily metabolism), air pollution, and harsh training. Vitamin E is found in almonds, sunflower seeds, and safflower oil (30 grams of almond and 1½ tablespoon of safflower oil can meet your daily vitamin E needs).
4. C Vitamins
Vitamin C, which is mostly known to support the immune system, is also an important nutrient in collagen that keeps your skin and muscles tense and bones strong.
Vitamin C also improves the digestion of the iron mineral you get from plants. Broccoli, strawberries, and bell peppers are rich sources (½ cut bell peppers can meet your daily vitamin C needs).
Potassium is an essential mineral for the functions of your muscle and nervous system. Potassium also helps reduce bloating by regulating the fluid balance in your body. Your muscles need potassium to provide energy to your workouts. You should consume plenty of potassium-containing foods to meet your daily potassium needs. Pumpkin, legumes, yogurt, and potatoes are foods rich in potassium (1 bowl of cooked marrows, 170 grams of salmon, 1 bowl of strained yogurt, ½ bowl of white beans, 1 baked potato and ½ bowl of diced avocado can meet your daily potassium needs.).
Calcium Everyone knows that calcium strengthens bones, but also an essential mineral for a regular heartbeat and muscle contraction. Yogurt, milk, cheese, and enriched soy milk contain a lot of calcium (½ bowl of tofu and 170 grams of Greek yogurt can meet your daily calcium needs.
Magnesium mineral has important roles in energy metabolism and protein production. Magnesium also regulates muscle and nerve activities; It is also responsible for a normal heartbeat and blood pressure. Soybeans, spinach, and brown rice contain a lot of magnesium (1 cup of cooked spinach, 30 grams of almonds, 230 grams of soy milk, and a cup of cooked brown rice meets your daily magnesium needs).
Folate is a B vitamin found naturally in plant foods. Folic acid is the synthetic form found in fortified grains; In this way, it is better digested by the body than natural. Both types are essential in the prevention of one type of anemia and neural tract defects early in pregnancy. Enriched whole-grain breakfast cereals and foods with increased nutritional value such as rice and pasta, spinach, and legumes are folate-rich foods (1 serving of cereal for breakfast or 1 cup of cooked spinach and cup of cooked lentils is enough to meet your daily needs).
9. D Vitamins
Vitamin D supports the body’s calcium intake from foods and supplements. Vitamin D also allows calcium, which helps regulate muscle functions and heart rate, to penetrate the bones to maintain the density in the blood. Tuna, enriched milk, and soy milk, as well as salmon, are foods rich in vitamin D (115 grams of red salmon can meet your daily needs).
10. K Vitamins
Your blood can not clot well without vitamin K, which is also involved in building proteins that strengthen your skeletal system. Kale, spinach, and broccoli are rich sources of vitamin K (1 cup of kale can meet your daily vitamin K needs).
Choline is underestimated but is an essential nutrient for our cells to function normally; especially the brain and liver cells. Protein-filled foods are foods rich in choline, so we can say that they have a double role in the muscle-building process. Choline is found in egg yolk (found in the yellow part of all the choline in the egg), lean beef, poultry, and seafood. (2 whole eggs and 170 grams of cooked chicken or steaks meet your daily needs.)