Recommended Daily Amount: 1,000mg (age 19-50), 1,200mg (age 51+)
Everyone knows the deal with calcium—strong bones, we get it. But seriously, it’s really important, because women are at a greater risk of developing osteoporosis. If you don’t have enough calcium, your body starts leeching it from your bones so your cells can function correctly. Calcium also keeps your heart’s rhythm in line and ensures your nervous system functions correctly.
Food Sources: Raw milk, kale, sardines, yogurt, broccoli, watercress
Recommended Daily Amount: 25g (age < 50), 21g (age 50+)
As a huge part of maintaining regularity, ladies, it’s time to fiber up! Regular fiber intake lowers the risk of developing diseases and conditions like heart disease, certain cancers, diabetes, stroke and obesity. During pregnancy, when the body is going through extreme changes, fiber can be especially beneficial because it helps control these irregularities.
Food Sources: Avocados, coconut, figs, berries, artichokes, black beans, chickpeas, nuts, chia seeds
Recommended Daily Amount: 10-35 percent of daily calories
Even if you’re not a body builder or a free-weights enthusiast, your muscles still matter! Every cell in your body has protein in it. The amino acids within help protein repair cells and create new ones—it’s especially important for pregnant women and children.
Food Sources: Grass-fed beef, lentils, wild fish, organic chicken, black beans, yogurt
Recommended Daily Amount: 15mg (age 14-18), 18mg (age 19-50), 8mg (age 51+)
You. Are. Iron Woman! But seriously, are you getting enough iron? It’s a key of good health and sustained energy levels in women. Iron helps transport oxygen and regulates cell growth and differentiation (cell change). Basically, it’s doing your bone marrow a solid by helping create healthy red blood cells. It prevents weakness, fatigue, irritability and infection.
Food Sources: Spirulina, liver, grass-fed beef, lentils, dark chocolate, spinach, black beans
Recommended Daily Amount: 400mcg; 600mcg (pregnancy); 500mcg (breastfeeding)
Essential for overall health, folate is crucial in the development and growth of new cells. Before conception and during the first couple weeks of pregnancy, folate can reduce the chance of neurological birth defects. It also helps lower risk for heart disease, different cancers and assists the body during menopause.
Food Sources: Citrus fruits, spinach, black-eyed peas, peanuts, avocado, kidney beans, beef liver
These daily percent values are based on recommendations made by reputable health organizations and are not intended as medical advice. Please consult your physician if you have any questions or concerns