Women should be Happy & Healthy!

I thought I should share with you all interesting tips on how to stay healthy that I got from an e-newsletter!

- http://www.mydailymoment.com

10 nutrients women need

I think it is really important considering we tend to have to multi task a lot; taking care of our family and doing household chores and on top of that: WORK

NOT FORGETTING

We DO explode because shit happens, either caused by hubby/boyfriends (face it, this happens often to the majority. Congrats to the minority though.... lol)

Children driving you nuts, and OF course (who else????) YOUR boss. Maybe mother-in-laws even... zzzZZZ

WEll well WELL....................

OOOooooOOOoooooooHHHHhhhhhh

Women are indeed noble!

And so, in order to continue to uphold the best interests of all things we hold dear, we must keep our wonderful brains clear and working in good order to deal with all things 'chaotic' in this highly urbanised society!!


Nutrient number 1:

Folic acid or folate

This a type of B vitamin, which creates new cells and good DNA.

I guess you would have noticed the reason why advertisements always emphasize the goodness of folic acid in milk powder for pregnant ladies.. For healthy babies!

Folate decreases the level of an amino acid that has been linked to stroke, heart attack and dementia.

Folate can stabilize mood swings associated with menopause and perimenopause.

Found in foods like: nuts, legumes, spinach, dark leafy greens, enriched breads, pastas and grains, and is also usually in multivitamins.

I take vitamin B complex supplements!


Nutrient number 2:

Calcium
Calcium provides the building blocks for bones and teeth, and studies suggest it helps prevent breast cancer and reduces the severity of premenstrual syndrome.

PMS can affect some females badly. For me I drink Anlene milk powder for my daily calcium intake. :)

Found in foods: milk, cheese, ice cream, almonds, broccoli

For younger women, 1000mg. For post-menopausal women, 1,200 milligrams per day is required to prevent osteoporosis associated with aging.


Nutrient number 3

Iron

Iron is important for oxygen to get to cells. Women often lose a lot fo iron during menstration. When our iron level is low, we will tire easily.

Iron rich foods: beef, pork, poultry and fish, which all contain heme iron (easily absorbed)
vegetable iron: non-heme iron and include beans and dark greens (not easily absorbed and best to take with vitamin C)


Nutrient number 4

Omega-3 Acids

These are fats that our body cannot synthesize.

They can reduce stroke risk for women by more than half, and they also reduce blood triglycerides, lower blood pressure and increase levels of healthy HDL-cholesterol.
Omega-3s can also reduce inflammation linked with cardiovascular disease and arthritis.

Found in foods: salmon, anchovies


Nutrient number 5

Vitamin D

This is easy! Just go under the sun! A bit of sun does indeed do us good.

Vitamin D works to help in calcium absorption, reducing risk of osteoporosis


Nutrient number 6

Magnesium

Responsible for metabolism, maintaining a healthy heart and blood pressure.
People with kidney failure should not be taking magnesium supplements.

Found in foods: vegetables, seafood, meats, nuts, dairy products



Nutrient number 7

Vitamin C

Helps to repair cell damage caused by free radicals. (free radicals are 'monster' cells in our body that does us no good. - in layman's terms)

It's good for the production of collagen for healthy skin, gums, teeth, blood vessels, ligaments and bones.
Besides this, it seems like Vitamin C can help to prevent a lot of ailments! So, just be good and take our daily required dosage (90mg) of C to keep the doctor away!!


Nutrient number 8

Selenium

An antioxidant to prevent damage to DNA.
NOTE: it helps to maintain healthy skin, hair, eyes and liver.

Found in foods: seafood, meats


Nutrient number 9

Vitamin E

Antioxidant. Slows down aging process!

Found in foods: nuts, seeds, avocados and vegetable oils like olive, sunflower, safflower and canola.


Nutrient number 10

Potassium

Potassium increases bone density and helps prevent osteoporosis.
It also reduces salt sensitivity, lowers blood pressure and reduces the risk of kidney stones.

Found in foods: bananas, baked potatoes, prune juice, oranges

Doses of more than 18 grams can be toxic, especially for individuals with unhealthy kidney function


So now we know what are the essentials to a healthy body. Start maintaining now!