May 14, 2023
Women need 400 micrograms of folic acid in a day. During pregnancy they need more of this nutrient. Spinach and beans are rich in folic acid.
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18 mg of iron is essential to perform several functions within the body of a woman. Seafoods and beans have lots of iron.
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For good bone health women need 1,000 mg of calcium per day. Milk is a good source of calcium.
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Omega 3-fat is essential for brain health and heart function. Women need around 1g of this daily.
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A woman needs 600 international units of the sunshine vitamin on a daily basis. Fatty fish, milk and cheese contain vitamin D.
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15 mg of vitamin E is required for a woman's body for immune health and cellular functions. Vegetable oils are a good source of vitamin E.
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For good muscle and nerve health, women need to have 310 mg of magnesium on a daily basis. Nuts, beans and spinach are good sources of magnesium.
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45mg of vitamin C is essential for women per day. Vitamin C prevents cell damage. Have broccoli, tomatoes and bell peppers for vitamin C.
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Choline is helpful in ovarian function and a woman needs 400 mg of this nutrient on a daily basis. Choline is found in meat and eggs.
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