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Six Very Essential Minerals and Women’s Health

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WOMANMinerals are playing a very important role in a human body. The main goal of these essential elements is to make sure that the body functions properly. If deficiency is ignored for a prolonged period of time a serious health problem can be developed. For instance: women who are menstruating need an extra supplementation of iron till the reach menopause stage. A good source of minerals concentration is in certain types of whole foods. However, it is hard to follow a diet that contains all the necessary nutrients that a woman needs. Taking multivitamin and food-based natural mineral supplements are few ways that can be very beneficial.

Supplements can help improve the body’s absorption of certain other minerals and nutrients – for instance, magnesium is necessary for calcium absorption, selenium is necessary for Vitamin E absorption, Zinc is necessary for Vitamin A absorption. Majority of the females are deficient in minerals such as magnesium, calcium, iron, zinc, iodine and selenium. These minerals are very important fro proper metabolic function, hormone balance and bone strength and many other important health benefits.

Below is the list of six essential minerals and their function:

 

MAGNESIUM:

Key Functions: Energy Metabolism, protein synthesis, bone health, muscle and nerve function

Food Sources: Leafy green vegetables, sea weed or green algae, avocados, raw chocolate, beans, nuts, and grains such as brown rice and millet

Daily Dosage Recommendation: Age 19-30: 310mg    Age 31+: 320mg

 

CALCIUM:

Key Functions: Muscle function, nerve transmission, intracellular signaling, hormonal secretion, support and structure of bones and teeth

Food Sources: Dairy products, nondairy sources (preferable)  include sea vegetables, Chinese cabbage, kale and broccoli, foods: juices, dinks and cereal fortified with calcium.

Daily Dosage Recommendation: Age 19-50: 1000 mg  Age 50+ 1200 mg

 

IRON:

Key Functions: Part of the protein hemoglobin, which carries oxygen in the body; also found in the protein myoglobin, which makes oxygen available for muscle contraction

Food Sources: Red meats, fish and poultry, lentils, beans, black-strap mo;ases, dried apricots, raisins.

Daily Dosage Recommendation: Age 19-50: 18mg Age 50+ 8mg

 

ZINC:

Key Functions: Strengthens immune system, increases white blood cells count, helps regulate hormones; supports absorption of calcium.

Food Sources: Oysters, pumpkin and many other seeds, most meat products, beans, nuts, whole grain.

Daily Dosage Recommendation: Age 19+ 8mg  Pregnant: 11mg Lactating 12mg

 

IODINE:

Key Functions: Strongly influences nutrient metabolism, detoxification, nerve and muscle function, nail, hair, skin and tooth condition and mental development.

Food Sources: Seafood, seaweeds such as kelp, clams, lobsters, oysters and sardines

Daily Dosage Recommendation: Age 19+:150mcg  Pregnant: 220mcg  Lactating: 290mcg

 

SELENIUM:

Key Functions: Stimulates glucose uptake and regulates metabolic processes including fatty acid synthesis; acts as an antioxidant against free radicals

Food Sources: Cereals, legumes, Brazil nuts, beef, chicken, eggs and cheese

Daily Dosage Recommendation: Age 19+:55µg  Pregnant: 60µg  Lactating: 70µg

 

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Foods That Are Good For Your Bones

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BONESThe secret foods to having Strong bones

As we age, our bones become stronger. But as we grow older or reach middle age they begin to thin out and become fragile than they used to be. Women often feel it or would suddenly feel the change in their bones after reaching the menopausal stage. And we can prevent this from happening or we can prepare our body for it by eating right. Proper diet could help you prevent a lot of conditions that may develop as a person age. Knowing the right foodsto eat will definitely give a positive result. Here are some of the good foods you should include in your diet every day.

Sardines

Sardines are good source of calcium, a mineral that is important in developing your bones and making it stronger. Just by eating 3 ounces of sardines has more than enough source of calcium you need a day.

Drink your Milk

Milk is the most common source of calcium and everybody should at least drink an 8 ounce glass of milk every day. Not only kids need their milk as adults should also drink a single glass of it for their bones.

Other dairy products are good

If you can’t stand drinking milk every day then why not try out other dairy products which are also a good source of calcium? A cup of yogurt or an ounce of swiss cheese is as good as a cup of milk. There are a lot of dairy products that are lactose free for those people who are lactose intolerant.

Fortified Foods

When you do your groceries try to check the nutritional level of the food that you are buying. That way you can still enjoy the food you love to eat but you are also helping your bones get the minerals they need to stay strong. There are a lot of fortified foods in the market which contains a good amount of calcium per serving.

Going Vegetarian

Eating green vegetables have a lot of benefits and having strong bones is one of them. There are a lot of vegetables which naturally contains calcium like Chinese cabbage and kale. Turnip and collard also has a lot of calcium.

Supplements

Calcium supplements are probably one of the easiest ways to increase your calcium intake. But remember taking too much can also bring harm to your body so never exceed the 1,000 milligrams of calcium per day. If you can already eat foods that are rich in calcium then there’s no need for you to take supplements.

Salmon

Aside from sardines, salmon is also a good source of calcium. It also has a lot of vitamin D which helps in calcium absorption.

Soy Foods

Eating a little amount of tofu a day will make your bones stronger. Just about half a cup of tofu contains 258 milligrams of calcium.

Just a little salt

Salt and calcium don’t go too well inside your body. The more salt you take the less calcium gets absorbed by your system. Calcium tends to be washed away by urine when you take too much salty foods.

Nuts and Seeds

Having nuts and seeds like almonds and sunflowers seeds for snacks are a healthy way of eating. This food can help in strengthening your bones with their high calcium content.

Things you can do for your bones

Performing weight-bearing exercises

Doing fun activities such as brisk walking, tennis, dancing and yoga can help make your bones and muscles stronger. Studies show that the more stress you put in your bones and muscles the more material your body would supply to your bones to develop.

Sunshine

It’s free and abundant. Though sunshine is not food but you need it for your body to be able to absorb all the calcium you have taken. Vitamin D that your body will be produced in response to exposure to sunlight will help make your bones stronger.

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