Sorry boys, this one is directly for women. Women of every age, height, weight, and activity level all have at least one thing in common: we need specific nutrients that our bodies cannot make, but need in order to function correctly. Here are just a few essentials that should be incorporated into your diet regime.
Iron
Why it is essential: Carries oxygen in the body; aids in the production of red blood cells; supports immune function, cognitive development, and temperature regulation; is crucial for proper cell growth.
When you do not get enough: A lack of iron intake can cause your body to lower the production of red blood cells, causing anemia. This can lead to insistent fatigue and shortness of breath while doing activities that are not very strenuous, as well as difficulty preserving body temperature and diminished immune function, which increases vulnerability to infection.
Calcium
Why it is essential: Makes and keeps bones and teeth strong; helps muscles and blood vessels contract and expand; secretes hormones; and sends messages through the nervous system.
When you do not get enough: Calcium is needed to build and sustain strong bones. Thus, calcium consumption is significant for aging adults, especially postmenopausal women whose bone breakdown surpasses formation, resulting in bone loss and increased risk of osteoporosis over time.
Magnesium
Why it is essential: Maintains normal muscle and nerve function; keeps heart rhythm steady; supports a healthy immune system; keeps bones strong; helps regulate blood sugar levels; promotes normal blood pressure; can result in preventing and managing disorders such as hypertension, cardiovascular disease, and diabetes; and is known to be involved in energy metabolism and protein synthesis.
When you do not get enough: Magnesium is needed for more than 300 biochemical reactions in the body, but there are other reasons you do not want to run low on it, including deficiency symptoms such as chronic or excessive vomiting and diarrhea, and migraines.
Vitamin A
Why it is essential: Ensures proper growth and functioning of our eyes, skin, immune system, and many other parts of our bodies.
When you do not get enough: Vitamin A plays a vital role in vision support. Research also proposes that vitamin A may reduce the mortality rate from measles, prevent some types of cancer, and improve immune function.
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