Essential Nutrition for Women’s Health

essential nutrition for women’s health

Learn about essential nutrition for women’s health.

Ladies, can we all agree to take a little extra care of ourselves this month? National Women’s Health and Fitness Day is on Sept. 29, and after the past couple of years that we’ve had, couldn’t we all use a little extra TLC? We can start with what we’re putting in our bodies every day, focusing on essential nutrition for women’s health. Here’s what you need to know.

Essential Nutrition for Women’s Health

As women, we need certain nutrients to target our specific needs. What’s confusing sometimes, is that those needs change during different stages of our lives. Consult the list below to see which foods you should be focused on, based on the season of life that you’re currently in.

Women Ages 19-25 – based on a 2,200 calories eating plan

  • Fruit: 2 cups daily
  • Vegetables: 3 cups daily
  • Protein: 6 ounces daily
  • Grains (at least half should be whole grains): 7 ounces daily
  • Dairy: 3 cups daily
  • Fats/Oils: 29 grams daily (6 teaspoons)

Women Ages 26-50 – based on a 2,200 calories eating plan

  • Fruit: 2 cups daily
  • Vegetables: 2.5 cups daily
  • Protein: 5.5 ounces daily
  • Grains (at least half should be whole grains): 6 ounces daily
  • Dairy: 3 cups daily
  • Fats/Oils: 27 grams daily (5 teaspoons)

Women Ages 51+ – based on a 1,800 calorie eating plan

  • Fruit: 1.5 cups daily
  • Vegetables: 2.5 cups daily
  • Protein: 5 ounces daily
  • Grains (at least half should be whole grains): 6 ounces daily
  • Dairy: 3 cups daily
  • Dairy: 3 cups daily
  • Fats/Oils: 24 grams daily (less than 5 teaspoons)

We know that all foods are not equal. Some are just a waste of calories, while others can do amazing things for our health. So what exactly is essential nutrition for women’s health? Try focusing on these ten “superfoods” for women.

  • Turmeric – a powerful anti-inflammatory, this spice often found in curry has been used for centuries to treat infections and help improve wound healing. It may also help calm conditions like arthritis and constipation.
  • Kale – If you’re a kale lover, get excited. Your favorite leafy greens are loaded with vitamin C, calcium, folic acid, iron, and vitamin A. Some studies even show that kale may support your eyesight!
  • Berries – Berries have powerful antioxidants and anti-inflammatory properties. Berries, including blueberries, strawberries and cherries are always good for you, plus they’re delicious!
  • Nuts – Nuts are nature’s go-to snack. Nuts, especially almonds, contain vital probiotics that promote healthy digestion and build up our immune systems, something we could all use right now!
  • Quinoa – Quinoa is packed with essential amino acids that our bodies need to build muscle and maintain our vital organs. Our bodies don’t have a way to store these amino acids, so we must provide them through our diet and supplement routines.

Making essential nutrition for women’s health should be your number one priority, no matter which season of life you’re in. The good news is that it’s never too late to do something great for your body. Think about your food choices this week and see how your body changes.

Professional Supplement Center offers a wide variety of vitamins, minerals, and nutritional supplements to help fill in the gaps of your diet, so you can maintain optimal health. Browse our website today!

Foods that Support Prostate Health

foods that support prostate health

Try these foods that support prostate health.

During the month of September, we are reminded to check in with our prostate health, or the health of a loved one. One of the best ways we can do that is to seek out foods that support prostate health. So, today let’s talk about what that means.

Facts About the Prostate

The prostate is located just below the bladder and is part of the male reproductive system. Its role is to produce a fluid that makes up part of the semen. Normally, the prostate is about the size of a walnut and sits around the urethra, which is the tube that empties urine into the bladder.

When the prostate becomes enlarged, it can narrow that tube and decrease urine flow, leading to many health problems. Prostate cancer is the most common cancer among men, and it’s one of the leading causes of death among men each year.

Caring for Your Prostate

Men should keep a close eye on their prostate health by getting a routine physical each year. Eating foods that support prostate health is another easy way to protect your prostate and possibly avoid cancer.

There are also prostate supporting supplements that you can take daily, to ensure you are getting the vitamins and minerals you need for your prostate. For starters, try supplements like Prostate Support by Solgar or Healthy Prostate Formula by Professional Supplement Center.

Foods That Support Prostate Health

Supporting your prostate through diet is fairly easy. Here is a list of the foods that are thought to have a benefit to prostate health. Changing your diet and following up with your doctor may be all you need to stay prostate healthy.

  • Broccoli – Some studies show that eating a diet full of cruciferous vegetables, such as broccoli, can lower your risk of prostate cancer. Scientists believe a phytochemical called sulforaphane in these veggies targets and kills cancer cells, while sparing healthy normals cells in the prostate. Other cruciferous veggies include:
    • Brussel Sprouts
    • Cauliflower
    • Collard Greens
    • Cabbage
    • Kale
  • Green Tea – Already known for its use as a powerful antioxidant, researchers now believe that green tea may reduce your risk of prostate cancer by stunting tumor growth, among several other things. Try Tulsi Tea Green Tea by Organic India. Or, if you’re not a fan of drinking tea, you can still reap all of it’s wonderful benefits in a capsule, such as EGCG from Green Tea by Source Naturals.
  • Tomatoes – Here’s an easy one to add to your diet, some studies suggest that men who add more tomatoes to their diets, have less of a chance of developing prostate cancer. While these studies are still preliminary, it couldn’t hurt to give it a try. Some easy way to add more tomatoes to each meal include:
    • Tomato Juice
    • Pizza Sauce
    • Pasta Marinara
    • Caprese Salad
  • Omega 3s – Several studies report a link between consuming more omega 3 fatty acids and a lower risk of developing an aggressive form of prostate cancer. Omega 3s have tons of other health benefits as well. You can get them naturally in your diet by eating plenty of fish such as trout, salmon, mackerel and herring, or you can add a supplement to your daily routine.
  • Saw Palmetto – Used for thousands of years, the saw palmetto herb (as well as stinging nettle) are touted for their effect on the prostate by supporting healthy urine flow and decreasing inflammation.

Protecting your prostate can be easy by incorporating these foods that support prostate health. Maintaining a healthy weight and getting regular exercise also go a long way towards promoting a healthier you. Use this as a reminder to do a little extra for your prostate today!

7 Essential Daily Supplements From Professional Brands

professional-brand-supplements

With the thousands of different nutritional supplements available at grocery stories, healthfood stores, and online vitamin retailers, it’s hard to know which ones are worth taking.

While everyone’s health and nutritional needs are different, there are a few daily supplements that are sometimes thought of as beneficial for most adults.

As always, discuss any supplements you’re taking or may need with your doctor.

Here are seven supplements that may help you to achieve your daily health and wellness goals. These products also come from professional brands, which exceed standards for testing, quality, purity, and potency.

7 Essential Daily Supplements from Professional Brands

Magnesium (Glycinate) by Pure Encapsulations

Magnesium (glycinate) by Pure Encapsulations is a nutritional supplement containing a highly bioavailable form of magnesium chelate, which supports cardiometabolic, neurocognitive, and musculoskeletal health. It does this by supporting metabolism and the body’s ability to utilize carbohydrates, amino acids and fats for energy, as well as helping to activate enzymes for physiological functions including cardiac health.

Pure Encapsulation’s Magnesium (glycinate) is tailored for sensitive individuals, since it is made with all hypoallergenic, vegan ingredients.

Sleep Balance Herbal by Diamond Formulations

Everyone experiences difficulty falling or staying asleep every once in a while.

Sleep Balance Herbal by Diamond Formulations is made for anyone experiencing occasional restless sleep. Sleep Balance Herbal promotes normal, restorative sleep with its formulation of well-researched therapeutic ingredients, such as vitamin B6, magnesium, melatonin, and a proprietary sleep-supporting blend of GABA, L-tryptophan, German chamomile flower extract, and English lavender flower powder.

These ingredients are known to provide calming support for the central nervous system, encouraging natural, restful sleep. The ingredients in Sleep Balance Herbal also promote an overall balanced mood, feelings of calm and relaxation, and relief from feelings of stress.

Multi-Probiotic 15 Billion by Douglas Laboratories

Multi-Probiotic 15 Billion by Douglas Laboratories is formulated to support intestinal flora and gut health with a blend of eight bacteria strains totalling 15 billion CFUs.

The proprietary probiotic and prebiotic blend helps promote a healthy intestinal tract, which in turn can support the immune system. Probiotics and prebiotics do this by supporting the creation of an acidic environment in the gut that discourages unfavorable organisms, while at the same time helping to establish and maintain a healthy intestinal population of helpful organisms.

ProOmega 2000 Lemon 1250 Mg. by Nordic Naturals

ProOmega 2000 Lemon 1250 mg by Nordic Naturals is formulated particularly for those who needs a high-dose of omega-3s (including EPA and DHA). The fish oils contained in this soft gel formula are in the ultra high-intensity triglyceride form, which is convenient for anyone who has high omega-3 dose requirements for the omega-3s found in fish oils that support brain, eye, and heart health.

ImmunoG PRP Powder by NuMedica

ImmunoG PRP Powder by NuMedica is 100% pure bovine colostrum, a natural wholefood that supports the human immune and cytokine systems. ImmunoG PRP Powder provides a rich source of IgG and proline-rich polypeptides (PRPs), as well as proteins, vitamins, and minerals. PRPs support stimulating underactive immune systems and regulating overactive ones. Along with overall health and immune system support, PRPs may also support the reduction of minor symptoms related to allergies or swelling.

NattoKinase 100 Mg. by Allergy Research Group

Nattokinase 100 mg by Allergy Research Group contains 2000 Fibrinolytic Units of isolated, purified, encapsulated nattokinase. Nattokinase is the most active ingredient of natto, a food made of soybeans that have been fermented with Bacillus subtilis. High natto intake has been associated with a decreased risk of cardiovascular disease mortality, and overall cardiovascular health.

Theracurmin HP 600 Mg. by Integrative Therapeutics

Theracurmin HP 600 mg by Integrative Therapeutics contains a highly absorbable and bioavailable form of curcumin, a polyphenol found in turmeric; curcumin supports the management of oxidative and inflammatory conditions, metabolic syndrome, arthritis, anxiety, and hyperlipidemia, as well as helping manage exercise-induced inflammation and muscle soreness, and, because of its antioxidant and anti-inflammatory properties, providing health benefits for people that do not have diagnosed health conditions.

Theracurmin is 27 times more bioavailable than most standard curcumin extracts, meaning that a Theracurmin supplement may help maximize the availability and effectiveness of curcumin in the body.

What daily supplements do you consider essential?