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Whenever we have questions about how to stay healthy, exercise comes as our first answer. While exercise is actually nice and definitely helpful, a well-rounded diet is also one of the simplest ways to stay healthy. So here are three nutrients you need to include in your diet.
1. Stay strong with Iron
There's always so much to get done throughout the day. Strength is important. Iron helps oxygen get through your body to maintain healthy muscles. Low iron can leave you anemic and feeling run down.
How much you need: Women need 18 mg of iron daily, 27 mg if pregnant, or 9 mg if nursing.
What to eat: Fortified cereals often provide 100% of your daily iron needs. You can also try lean beef or turkey, beans, or spinach. Vitamin C also helps your body absorb iron, so add an orange at breakfast.
How much you need: At least 1,000 mg a day.
What to eat: Low-fat dairy, leafy greens, canned salmon, and fortified cereals and juices are good calcium sources. Vitamin D helps your body absorb calcium, so have low-fat milk on cereal.
Folate or folic acid is a vitamin B that helps the body produce healthy cells. It’s important to get enough folate before you’re pregnant to help prevent birth defects of the brain and spine.
How much you need: Women should get at least 400 mcg of folate a day, or 500 mcg while nursing. Ask your doctor if you need a supplement.
What to eat: Leafy vegetables, citrus fruits, beans, whole grains, and enriched pastasand cereals are good sources of folate.
What to eat: Fortified cereals often provide 100% of your daily iron needs. You can also try lean beef or turkey, beans, or spinach. Vitamin C also helps your body absorb iron, so add an orange at breakfast.
2. Bone up with Calcium
We always think our kids need calcium, but we often forget we need it too. Calcium helps you build strong bones, teeth, helps the brain, nerves, and muscles. Low calcium increases risks of osteoporosis and bone fractures.How much you need: At least 1,000 mg a day.
What to eat: Low-fat dairy, leafy greens, canned salmon, and fortified cereals and juices are good calcium sources. Vitamin D helps your body absorb calcium, so have low-fat milk on cereal.
3. Build cells with Folate
Folate or folic acid is a vitamin B that helps the body produce healthy cells. It’s important to get enough folate before you’re pregnant to help prevent birth defects of the brain and spine.How much you need: Women should get at least 400 mcg of folate a day, or 500 mcg while nursing. Ask your doctor if you need a supplement.
What to eat: Leafy vegetables, citrus fruits, beans, whole grains, and enriched pastasand cereals are good sources of folate.
