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!
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