The Top Nutrients For Women's Health

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 Nutrition plays a significant role in women's health. What you eat impacts how you feel today as well as your long term health. 

I always encourage people to eat a healthy, rounded, whole foods diet. This is so important for your daily energy, your hormone balance, and fertility. 

Get my Free Nutrition for Stress Relief Guide here 

This comprehensive list below is a great starting point for thinking about the vitamins needed for a body to run successfully. 

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 Remember that if you are looking for these in supplement form, read the ingredients listed. Many times supplement companies will put additives in the casings and this makes the supplements not as healthy. 

My favorite supplement brands include: 

Zhou Nutrition 

Pure Encapsulations

Below is a great Women's Multi Vitamin that contains many antioxidants that help with anti-aging, brain health, and heart health. 

 

 

These are all of the purest and highest quality ingredients and do not contain harmful chemicals.

You can also get many of these nutrients through food.

This means eating a diet that is colorful and full of organic fruits and veggies will give you many of these key Vitamins, especially the antioxidants :

Vitamin A, B, C, D, E, and Selenium. You can remember these through the acronym ACES

Iron and zinc are found in poultry and animal products such as oysters, shellfish, and red meat. They are also found in spinach, nuts, and seeds, but in a lower quantity.

Omega 3's can be found in

  • fatty fish, such as salmon
  • healthy nuts and seeds including walnuts, chia seeds, and flaxseeds.

You can get a great daily dose of these in oatmeal in the morning.

I add gluten free oatmeal, cinnamon, chia seeds, flaxseeds, walnuts, and almond milk for a great and filling start to the day.

With the high fiber count (8 grams in the chia seeds alone!) this breakfast leaves you feeling full for a long time and also gives you great energy for a productive morning. 

Probiotics are found in fermented products including

  • yogurt,
  • kefir,
  • kimchi,
  • homemade pickles,
  • sauerkraut,
  • and of course a supplement! Look for supplements that have between 8-10 billion CFU (colony forming units) because these will have the best effect on your gut, skin, mood, and digestion. These probiotics will also help you synthesize other vitamins in your diet or ones that you are taking in pill form. 

Calcium can be found in dairy products including

  • yogurt,
  • cheese,
  • and plant products including
    • spinach,
    • chia seeds,
    • beans,
    • lentils,
    • almonds,
    • kale,
    • figs, and amaranth.

While we have been told for many years to just drink milk for calcium, this can be degrading to many people's bodies due to the inflammatory nature of milk's protein. If you are a milk drinker, try A2 milk, which has proteins that are less inflammatory to the body. 

This is why I guide people to see what feels best for their body. Because everyone is unique, some people respond better to animal protein vs plant protein, and vice versa. It's all about listening to your body and see how best you thrive. 

Are you unsure of your vitamin or mineral levels? No problem! Ulta Labs makes it very simple to choose your test, and go to a testing location at your convenience. Check out all the tests they offer here

 Related posts include: 

7 Ways to Boost Your Immune System 

9 Anti-Inflammatory Foods to Boost Weight Loss

How I Lost 10 Pounds with Hypothyroidism

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