Nutrients You Need Most – Part 6 Iron

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Iron

Key Benefits:

• Crucial for proper brain function
• Boosts energy levels and prevents anemia by helping to produce red blood cells

Best Food Sources:

• 3 ounces cooked lean steak (2.7 mg)
• 3 ounces shrimp (2.6 mg)
• 1/2 cup chickpeas (1.6 mg)

Daily Intake:

• 18 mg

Tip: Iron is harder to absorb from plant sources. Vegetarians should aim for 34 mg if they don’t take a multi.

What is Iron and what does it do?

Iron is a mineral our bodies need. It’s a part of all cells and performs several functions. As part of the protein – hemoglobin, it carries oxygen from our lungs throughout our bodies.  Too little hemoglobin causes anemia. In such cases, iron supplements must be taken to make up for what is lacking. Iron also helps our bodies store and use oxygen.

Where can I find out more about Iron?

• For general information on Calcium:
  • Office of Dietary Supplements

• For more information on food sources of Iron:
  • U.S. Department of Agriculture’s (USDA) National Nutrient Database

• For more advice on buying dietary supplements:
  • Office of Dietary Supplements Frequently Asked Questions: Which brand(s) of dietary supplements should I purchase?

• For information on the government’s food guidance system:
  • MyPlate
  • Dietary Guidelines for Americans

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Great article: 6 Vital Nutrients Women May Be Missing?

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As I’ve shared information on the nutrients we need most, I also wanted to include this great article on CNN’s site, offering additional information on women and vital nutrients.

 

Check it out

 

 

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Nutrients You Need Most – Part 5 Calcium

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Calcium

Key Benefits:

• Necessary for muscle function, nerve transmission and hormonal secretion
• Supportive structure for strong bones and teeth
• Reduces PMS symptoms
• May help maintain blood pressure

Best Food Sources:

• 1 cup skim milk (316 mg)
• 1 ounce almonds (70 mg)
• 1/3 cup tofu (434 mg)

Daily Intake:

• 1,000 mg

What is Calcium and what does it do?

 

Calcium is the most abundant mineral in the body. It’s found in some foods and added to others but like many other minerals, it’s also available as a dietary supplement. The body stores 99% of its calcium in bones and teeth to keep them strong. The rest is throughout the body in blood, muscle and intercellular fluid. The body needs calcium to help muscles and blood vessels contract and expand, to secrete hormones and enzymes and to send messages through the nervous system.

 

Where can I find out more about Calcium?

• For general information on Calcium:
  • Calcium: Medline Plus

• For more information on food sources of Calcium:
  • U.S. Department of Agriculture’s (USDA) National Nutrient Database

• For more advice on buying dietary supplements:
  • Office of Dietary Supplements Frequently Asked Questions: Which brand(s) of dietary supplements should I purchase?

• For information on the government’s food guidance system:
  • MyPlate
  • Dietary Guidelines for Americans

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Nutrients You Need Most: Part 4 – Vitamin D3

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Vitamin D3

Key Benefits:

• Strengthens your bones, teeth and muscles
• May protect against autoimmune diseases and breast and ovarian cancer

Best Food Sources:

• 1 large egg yolk (18IU)
• 1 ounce canned sardines (77IU)
• 1 teaspoon cod liver oil (453 IU)

Daily Intake:

• 400 – 8OO IU (the RDA is 200IU, but will soon be increasing)

Tip: Ask your M.D. for a 25-OH vitamin D blood test to make sure you’re not deficient.

What is Vitamin D3 and what does it do?

Vitamin D3 is a vitamin that maintains your calcium balance because it can actually aid in bone growth and maintenance of bone density. It’s needed for the utilization of calcium in the body as it can prevent osteoporosis or the breakdown of bones of the elderly, post-menopausal women, and those individuals under chronic steroid therapy. It can also boost immunity and regulate blood pressure.

Where can I find out more about Vitamin D3?

• For general information on vitamin D3:
  • Office of Dietary Supplements Health Professional Fact Sheet

• Vitamins, MedlinePlus® 

• For more information on food sources of Vitamin D3:
  • U.S. Department of Agriculture’s (USDA) National Nutrient Database

• For more advice on buying dietary supplements:
  • Office of Dietary Supplements Frequently Asked Questions: Which brand(s) of dietary supplements should I purchase?

• For information on the government’s food guidance system:
  • MyPlate
  • Dietary Guidelines for Americans

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Nutrients You Need Most: Part 3 – Folate

Folate 

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Key Benefits:

• Crucial during first few weeks of pregnancy to prevent brain & spinal defects
• Helps lower risk of colon and breast cancers

Best Food Sources:

• 1/2 cup cooked asparagus (134 mcg)
• 1 cup raw spinach (58 mcg)
• 1/2 cup cooked lentils (179 mcg)

Daily Intake:

• 400 mcg

What is folate and what does it do?

Folate is a water-soluble B vitamin that occurs naturally in food. Folic acid is the synthetic form of folate that is found in supplements and added to fortified foods

Where can I find out more about folate?

• • For general information on folate:
  • Office of Dietary Supplements Health Professional Fact Sheet

• Vitamins, MedlinePlus®

• For more information on food sources of folate:
  • U.S. Department of Agriculture’s (USDA) National Nutrient Database

• For more advice on buying dietary supplements:
  • Office of Dietary Supplements Frequently Asked Questions: Which brand(s) of dietary supplements should I purchase?

• For information on the government’s food guidance system:
  • MyPlate
  • Dietary Guidelines for Americans

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Nutrients You Need Most: Part 2 – Vitamin B12

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VITAMIN B12

Key Benefits:

• Improves alertness & fights fatigue
• Produces hemoglobin, a protein in red blood cells

 

Best Food Sources:

• 8oz plain low-fat yogurt (1.4mcg)
• 1 large hard-boiled egg (0.56mcg)
• 3.5 oz cooked sirloin (1.7mcg)

 

Daily Intake:

• 2.4 mcg

 

Tip: Vegans who do not take a multi should take a vitamin B12 supplement daily.

 

 

What is vitamin B12 and what does it do?

Vitamin B12 is a water-soluble vitamin with a key role in the normal functioning of the brain and nervous system, and for the formation of blood.

 

 

Where can I find out more about vitamin B12?

• For general information on vitamin B12:
  • Office of Dietary Supplements Health Professional Fact Sheet on Vitamin B12
  • Vitamins, MedlinePlus®

• For more information on food sources of vitamin B12:
  • U.S. Department of Agriculture’s (USDA) National Nutrient Database
  • Vitamin B12 Content of Selected Foods, USDA

• For more advice on buying dietary supplements:
  • Office of Dietary Supplements Frequently Asked Questions: Which brand(s) of dietary supplements should I purchase?

• For information on the government’s food guidance system:
  • MyPlate
  • Dietary Guidelines for Americans

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Nutrients You Need Most: A six part series.

Countless studies, conducted by medical professionals, tell us many women may be missing out on key vitamins and minerals. Seems everyone takes some form of vitamin or mineral supplement(s) nowadays to make up for diets lacking in complete nutritional needs.

 

In this six part series, the focus is on the top nutrients doctors report women need most, but often lack, and how to fill the gap.

 

 

VITAMIN B6

Key Benefits:

• Regulates sleep, appetite and mood
• Helps nervous system function properly

 

Best Food Sources:

• 1 baked sweet potato (0.33mg)
• 1 banana (0.43mg)
• 3.5 oz (size of a deck of cards) of cooked, skinless chicken breast (0.6mg)

Daily Intake:

• 1.3 mg

What is vitamin B6 and what does it do?

Vitamin B6 is naturally present in many foods. The body needs vitamin B6 for more than 100 enzyme reactions involved in metabolism. Vitamin B6 is also involved in brain development during pregnancy and infancy as well as immune function.

Where can I find more about vitamin B6? 

• For general information on vitamin B6:
  • Office of Dietary Supplements Health Professional Fact Sheet on Vitamin B6
  • Vitamins, MedlinePlus®

• For more information on food sources of vitamin B6:
  • U.S. Department of Agriculture’s (USDA) National Nutrient Database
  • Vitamin B6 Content of Selected Foods, USDA

• For more advice on buying dietary supplements:
  • Office of Dietary Supplements Frequently Asked Questions: Which brand(s) of dietary supplements should I purchase?

• For information on the government’s food guidance system:
  • MyPlate
  • Dietary Guidelines for Americans

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