Do you try to eat healthily and avoid processed foods as much as possible, or are you always on the go and grab whatever you can get your hands on to eat? No matter the type of woman you are, you probably are not getting the recommended vitamins and minerals you need to maintain health. All women should be taking a multivitamin and mineral complex to ensure their bodies are adequately nourished. You can find high-quality cheap vitamins online that will provide you with the nutrients that your body needs.
Minerals are essential for life. Minerals can be divided into the two categories – major minerals and trace minerals. The body requires large quantities of major minerals. Conversely, the body needs only small amounts of trace minerals. Major minerals include calcium, potassium, and magnesium. Trace minerals include copper, iron, and zinc.
Your health and your diet will determine your mineral needs. Talking with a doctor specializing in Women’s doctor will help you determine if you have a mineral deficiency. If your health provider determines you do indeed have a deficiency, your doctor will work with you to develop a mineral-dense diet and recommend dietary supplements to help you reach peak health. Let’s take a look at eight must-have minerals that every woman needs.
Calcium – Calcium is used to build strong teeth and bones. It also is used by the body to regulate blood pressure, aid in blood clotting, and activate enzymes in the body. Without an ample amount of calcium, bones can become brittle, muscles will not function properly, and nerves will misfire. The elderly who do not consume sufficient amounts of dairy products are at an increased risk of fractures and brittle bones. Calcium is found in dairy products, green leafy vegetables, tofu, fortified fruit juices, salmon, and sardines.
Chromium – Chromium is a trace mineral that the body uses to form a compound to boost the effects of insulin in the body, thus naturally lowering glucose levels. Those suffering from insulin resistance and type 2 diabetes should take a chromium supplement. Eating whole grains, dairy products, fruits, especially bananas, apples, and grape juice, beef, poultry, and green vegetables can increase your chromium levels naturally.
Copper – Copper is a trace mineral that helps metabolize food into energy, reduce free radicals in the body, and make red blood cells. Copper is found in a number of foods, including nuts, organ meats, cocoa, shellfish, whole grains, and black pepper. A high-quality vitamin and mineral supplement contain trace minerals needed to promote health.
Iron – Iron is used by the body to make hemoglobin. In addition to this, iron is used to activate a variety of enzymes and aid in the production of hormones, amino acids, and neurotransmitters. Women can lose iron during menstruation. You can increase your iron levels by eating red meats, fortified cereals and bread, cooked lentils, and pumpkin seeds.
Magnesium – Magnesium helps in the production of bones and teeth. It also regulates glucose levels and blood pressure. Magnesium is used by the body by the central nervous system and helps muscles contract and relax properly. Too much magnesium can result in diarrhea and other digestive woes. You can avoid this by consuming magnesium rich foods like almonds, green leafy vegetables, seeds, peanut butter, and whole grains.
Potassium – The body uses potassium to help balance fluids in the body. Potassium is essential to maintaining a steady heartbeat, muscle contraction, and blood pressure. Potassium is found in a host of foods and is found in most supplements.
Sodium – Sodium is another mineral that helps balance the fluids in the body. In addition to this, it assists in muscle contraction and helps send nerve impulses through the body. Most people consume plenty of sodium in their diet and do not need a sodium supplement; however, those suffering from high blood pressure may limit their sodium consumption and may require supplementation.
Zinc – Zinc bolsters immunity, aids in wound healing, and blood clotting. It is found in whole grains, dairy products, red meat, beans, nuts, and oysters. In addition to this, breakfast cereals are fortified with zinc. Zinc supplements can be used to help reduce the length of an illness.
The body does not have the ability to manufacture minerals; therefore, we must get these must-have minerals from our diet. Minerals are found in the soil, water, and rocks. These minerals are absorbed into a plant as it grows or by animals that have eaten plants rich in minerals. In addition to getting minerals in our food source, we can choose foods fortified with minerals or in dietary supplements.
Vitamin and mineral supplements ensure you have the nutrients that your body needs to maintain health. Your health will determine your mineral needs; therefore, it is best to speak with a doctor who specializes in women’s health to determine your dietary needs and whether supplementation is necessary.