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Monthly Archives: August 2016

Crucial Nutrients for Women


As a women you have some one of a kind necessities with regards to supplements. Your body experiences things that men’s don’t and these occasions imply that you require a greater amount of specific supplements. This article diagrams 5 critical supplements that each lady needs.

# Vitamin C

Vitamin C is a powerful antioxidant that helps to protect the cells from damage that can lead to illness. Vitamin C is also important for the production of collagen. If you want good-looking skin, you want to make sure you’re getting adequate amounts of vitamin C. Good sources of this important nutrient include red bell pepper, oranges, and strawberries.

# Vitamin D

Vitamin D is also important for the absorption of calcium. It is also important for breast health. The sun is the best source of vitamin D, but you can also get it from oily fish, mushrooms, fortified cereals, and supplements. If you live in an area that doesn’t get much sun, make sure you’re getting enough vitamin D through what you eat.

# Iron

A deficiency of iron can result in fatigue and lack of concentration. It’s important that women of child-bearing age consume foods rich in iron as iron is lost during menstruation. Good sources of iron include red meat, kidney beans, pumpkin seeds, and spinach.

# Folic acid

Folic acid is another important nutrient for women of child-bearing age. Folic acid helps to prevent neural tube defects that lead to cerebral palsy. You can get folic acid from avocado, lentils, black beans, and orange juice.

# Magnesium

Magnesium plays a part in over 300 chemical reactions in the body. Magnesium is also important for the absorption of calcium, another important nutrient for women of all ages. Magnesium is also a great detoxifier. Sources of magnesium include spinach, almonds, and halibut.

It’s important to eat a well-balanced diet in order to get all of the nutrients you need. As a woman you have some special nutritional needs, but by eating foods that you probably enjoy anyway, you can meet all those needs.

Important Vitamins for Women

vitamins-for-womenVitamins are crucial for ladies’ wellbeing. They give you vitality, battle the indications of maturing, and counteract sicknesses and growth. Whether you expend them natually in the sustenances you eat or take a supplement pill, it is vital to know which ones you require and what they accomplish for your body. When you stroll down the supplement walkway of the store or sustenance focus, you will be assaulted by many containers that all guarantee to give you life changing results, however there are a six key vitamins that each lady ought to incorporate into her eating routine.


Potassium helps to lower blood pressure and this leads to a lower risk of heart disease and stroke in women. It also will alleviate leg cramps, so it is great for those who exercise regularly. Potassium is found naturally in berries, beans, bananas, dates, and strawberries. Keep your diet rich with this vitamin and live a long and healthy life!

Choosing the right vitamins to include in your diet no longer needs to be daunting task. Many of these vitamins can be found naturally in the foods you consume, as long as you maintain a healthy diet packed full of meats, fruits, vegetables, dairy, and grains. It is possible to be a strong healthy woman without having to seek out a degree in nutrition. Pump your body full of these vitamins each day and enjoy a life free of disease and significant health issues.

Vitamin C

Not only does vitamin C cure a hangover and prevent you from getting sick, it is also a great beauty aid. Vitamin C contains antioxidants that fight the nasty little free radicals that age your skin. This vitamin gives your skin elasticity, strength, and a healthy glow. It is also good for your blood and will make your hair look shiny and beautiful. Consumption of vitamin C should be continuous as it is not stored in the body. Vitamin C is found naturally in broccoli, oranges, pineapples, red pepper, Brussels sprouts, and cantaloupe. You can also find fruity flavored vitamin C chew tablets at the store.

Vitamin E

This is another vitamin that is great for your skin. It helps combat dry skin and makes it look younger, longer. Vitamin E can either be consumed or applied directly to your skin with enriched creams. When consumed over long periods of time, vitamin E will help your body fight off cancer, heart disease, diabetes, and Alzheimer’s Disease. Eat plenty of nuts, seeds, eggs, and leafy green vegetables to ensure you are getting this vital vitamin in your diet.

Vitamin B12

Vitamin B12 is a smart vitamin. It helps with brain development and memory function as well as keeping your metabolism in check. Take this vitamin to keep your weight in balance. Vitamin B12 can been purhcased in capsule form or comsumed through eggs, fish, milk, cheese, meat, and yogurt. Vitamin B12 will also fight off the symptons of eczema.


Women are especially vulnerable to osteoporosis later in life, so it is important that you pack your diet with this vitamin to promote strong and healthy bones. It is recommended that women under 50 years of age consume at least 1000mg a day, and women over 50 should have at least 1500mg a day. Calcium is found in cheese, yogurt, broccoli, clams, milk, and kale. if you want to boost your intake even more, take a calcium pill, some Tums, or drink soy milk.

Folic Acid

For women who are planning to get pregnant, Folic Acid is essential. It helps your body to make new cells that are vital for creating a baby. Folic Acid also prevents birth defects, so the more you can take, the better. Folate is the natural form of this vitamin and is found in breads, flour, cornmeal, leafy greens, melons, citrus fruits, asparagus, berries, and pasta. Folic Acid is the man-made version of folate and you can find this supplement in the nutrition aisle of your favorite store.


Burn Your Calories using These Easy Ways

Focus on Interval Training

Losing weight can seem like a daunting process.  Not only do you have to follow a restricted diet; you also have to find time to exercise. If your schedule is already packed, it may seem like you do not have time for weight loss.

Fortunately, there are simple ways to burn more calories and boost your weight loss. Here, learn about five simple ways to increase your calorie burn and jump start your weight loss!

Get up and Move to Burn Calories

Fidgeting could increase your calorie burn and speed up your weight loss. In 1986, researchers for the Journal of Clinical Investigation found that fidgeting was a large contributor to daily calorie burn. In fact, this type of movement resulted in a calorie burn ranging from 100 to 800 calories per day! Tap your foot to the music on the radio while sitting in the office, or get up and pace while talking on the phone.

Spice Things up for Weight Loss

You could increase your calorie burn by drizzling some hot sauce on your food. Hot sauce is made from hot peppers, which contain a spice called capsaicin.  According to a 2012 study in the journal Chemical Senses, capsaicin increases both calorie burn and fat burn. Use hot sauce to add some flavor to a chicken breast for a healthy dinner, or mix in some hot sauce to spice up your scrambled eggs.

Climb the Stairs to Increase Calorie Burn

Stair climbing is a calorie-blasting exercise.  According to our calculator, a 140-pound woman will burn 9 calories per minute by running up the stairs.  If you are pressed for a time, a few minutes of running up and down the stairs will burn enough calories to speed your weight loss.

# Sip a Cup of Coffee to Drop Weight

Your morning cup of java could actually aid your weight loss efforts.  According to the results of a 1990 study in the American Journal of Clinical Nutrition, caffeine consumption can increase calorie burn.  A second study, published in a 1994 edition of the International Journal of Obesity, found that the consumption of 200 milligrams of caffeine increased calorie burn by 6.7 percent during a three hour period.

Drink your coffee black, and avoid adding fattening creams and sweeteners, or you will cancel out the calorie-burning benefits of caffeine.