If you could only do 5 things to help yourself to lose weight and feel better, these are the 5 to start with!
Iron Women • Iron-deficiency anemia is very common in women. For premenopausal
women, the recommended iron intake is 18 mg, and it increases to
27 mg for pregnant women. Our No. 1 nutrition tip for women is to regularly eat
foods rich in iron, such as meat, shellfish, beans and enriched cereals.
Bone Up on Calcium & Vitamin D • Calcium builds and strengthens bones and
teeth. It is also important in maintaining normal heart beat and regulating blood
pressure. Vitamin D plays an integral role in calcium metabolism. Women with
vitamin D insufficiency absorb less than 10 percent of available calcium.
Love Your Dark Greens • Green vegetables such as kale, chard, collard greens,
bokchoy, broccoli, asparagus, green beans, etc. are packed with vitamins A
and C, fiber and phytonutrients. In addition, they are also high in folate, an
important vitamin for pregnant women to prevent neural-tube defects in infants
.
Go Berries • Berries are loaded with vitamin C, folate, fiber and phytonutrients.
Indeed, fresh berries are some of the most powerful disease-fighting foods
available as they top the Oxygen Radical Absorbance Capacity (ORAC) score
chart, which is a method of measuring antioxidant activity.
Eat Breakfast • Breakfast gives you the fuel to start a new day. It also helps
maintain your weight. When we skip a meal, our body thinks that we are in
starvation mode and slows down our metabolism as a means to compensate.
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