Essential Nutrition For Every Woman

As a woman, your body is very complex. Throughout every phase of your life you will require extra care and nutritional support. Today's scientific advances support a number of natural choices for women, like soy. Still, the fact remains that calcium, folic acid and iron continue to be the most important nutrients that can impact a woman's total health. All women should take a daily multiple vitamins with these essential nutrients.

Calcium is essential for bone health.

As a woman you have a much greater risk of developing osteoporosis because you have less bone tissue and lose bone more rapidly then men do. Be sure to consume adequate calcium throughout life, as this may reduce your risk of osteoporosis later in life. Calcium is essential to the health of bones, teeth and skin, yet few adults get enough of it in their diets. Make sure you find a high quality calcium supplement to ensure you receive a health-enhancing daily allowance.

Folic acid impacts women in many ways.

It plays an important role during rapid fetal growth and development. In fact, adequate intake of folic acid as part of a healthy diet before and in early pregnancy may reduce the risk of having a baby with a birth defect of the brain or spinal cord. All women of childbearing age are recommended to consume 400 mcg of folic acid everyday starting at least one month before conception into the early weeks of pregnancy.

Folic acid also plays a role in the maintenance of normal homocysteine levels; elevated levels of homocysteine are believed to be a risk factor of heart health.

Iron

Iron is a vital nutrient that plays an essential role in forming healthy red blood cells and transporting oxygen. It's estimated that as many as 62% of women over the age of 20 are not meeting the RDA for iron. Women also tend to be low in iron because they tend to eat foods low in iron and lose iron through menstruation.

Drinking a glass of orange juice with your cereal can boost iron absorption by the body. Vitamin C helps the body metabolize the iron. A high quality Vitamin C supplement rich in antioxidants to help fight the harmful effects of free radicals is a wonderful supplement not only to assist iron absorption, but also to combat ageing.

Vitamin C is coveted for its many benefits, including a contribution to healthy bones, teeth, blood vessels and the production of collagen.

In addition to taking a daily multiple vitamin, routine exams are key to prevention and healthy living. You should have a yearly gynecological exam that includes a pelvic exam, breast exam and PAP test. Also, consider performing monthly self-breast exams to familiarize yourself with how your breasts normally look and feel. If you are over 40, you should have a mammogram every year.

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Antioxidants Purely Found in Foods

Why do we need to eat foods that are found to be purely high in antioxidants?
What are antioxidants?
Which foods do we need to eat, in order to organically fight free radicals?

Scientists have found that the body forms unstable oxygen molecules, called free radicals; every cell produces tens of thousands of them each day. A free radical is mostly an atom with an odd number of electrons in its outer ring. Since electrons have a very strong bent to exist in a paired rather than an unpaired state, free radicals by chance pick up electrons from other atoms, which in turn convert those other atoms into lesser free radicals, thus setting up a chain reaction, which can cause large biological damage. This, in short, is bad. There are also many kinds of free radicals, which we are open to everyday, for example, pollution, radiation, cigarette smoke and herbicides.

Antioxidants are thought to neutralise and stabilise these free radicals.

So, which antioxidants are naturally found in which foods?

We have:

Vitamin E: a fat-soluble vitamin found in vegetable oils, nuts, green leafy vegetables, and equipped cereals. Some of the foods containing the highest amounts of vitamin E are wheat germ oil, almonds, sunflower seeds, sunflower oil, hazelnuts, peanuts, spinach, broccoli, kiwi and mango.
Vitamin E is an antioxidant vitamin involved in the metabolism of all cells. It protects vitamin A and necessary fatty acids from corrosion in the body cells and prevents breakdown of body tissues.

Vitamin C: Ascorbic acid is a water-soluble vitamin present in citrus fruits and juices, cabbage, green peppers, broccoli, spinach, tomato, kale, guava, cantaloupe, kiwi, papaya, and strawberries.
It is essential in forming collagen, a protein that gives formation to bones, cartilage, muscle, and blood vessels. Vitamin C also aids in the assimilation of iron, and helps keep up capillaries, bones, and teeth.

Beta-carotene: Beta-carotene is a precursor to vitamin A. It is here in liver, egg yolk, milk, butter, spinach, carrots, squash, broccoli, yams, tomato, cantaloupe, peaches, and grains.
Studies have been done on beta-carotene's effectiveness for heart disease, cancer, chronic fatigue syndrome, Alzheimer's disease, fibromyalgia, male infertility, and psoriasis.

Coenzyme Q10: CoQ10 boosts energy, enhances the immune structure, and acts as an antioxidant. A growing body of research suggests that coenzyme Q10 may help prevent or treat some of the following conditions: heart disease, high blood pressure, high cholesterol, diabetes, and others. Primary dietary sources of CoQ10 include oily fish, organ meats such as liver, spinach, broccoli, peanuts, wheat germ and whole grains.

Selenium: Selenium is a map out mineral that is indispensable to good health but requisite only in small amounts. It helps produce antibodies; helps produce co-enzyme Q10and helps ship ions athwart cell membranes. The best sources of selenium are Brazil nuts, wheat germ, molasses, sunflower seeds, whole wheat bread and dairy foods.

You should note that there are many other antioxidants organically found in foods.
You should also note that the best way to take antioxidants is naturally, through fresh, vibrant food.
One more thing; sometimes less is more. Some of these antioxidants are only needed in small amounts, so check into whether you need to take more or not, before you start overdosing on antioxidants!

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A Ripe, Fun Means To Take Your Vitamins

While kids want enormous taste, you want to give them the vitamins, minerals and fiber their growing bodies need. Give out watermelon and you can both be happy.

Watermelon is a fun, healthy technique to make sure active kids don't get dried out; it's 92 percent water.

A two-cup serving of watermelon is an outstanding source of vitamins A, B6 and C, and it gives 7 percent of the optional daily value of potassium, with only 80 calories.

Watermelon is fat-free and also contains fiber. Its beautiful red color comes from all-natural lycopene, an antioxidant that can help keep kids' bodies healthy.

Watermelon can be eaten at any meal, breakfast, lunch or dinner, and it's a magnificent snack for the whole family. Delectable on its own, watermelon is a fantastic ingredient in recipes, too. Formerly just a summertime treat, tasty watermelon is now available year-round.

A watermelon monument makes a vast adding up to a kids' party buffet, and the birthday boy or girl can help make it. The salad inside can be as simple as a mixture of blueberries, seedless green grapes and balls of watermelon, cantaloupe and honeydew melon. It's colorful and kids love it.

Figurine information for Watermelon Fish

Slice 1/4 inch off the bottom lengthwise to afford a stable base.

With a melon baller, cut half circles over half the top of the watermelon in a rectangular shape, remove and set away. This piece will be used for the top fin and tail.

Scoop out the flesh.

Cut out the tail shape and the melon balled fin-piece from the rectangular piece set away earlier. Append the fin and tail with sturdy, round toothpicks.

Cut out eyes using a melon baller. Trim around the outside of the eye socket, then place it back in, rind side out.

For the mouth, point a paring knife at a downward angle above the stem and slice through 3 inches on either side of the stem, cutting through the rind. Push out the mouth from the inside. For the side fin, cut 3 cuts into the side using the melon baller to make the curves on the back of the fin. Then slice without delay cuts to form the top and bottom of the fin.

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