The Most Necessary Nutrients

More than 75% of women are not adequate daily needs of vitamins or minerals. Consuming a multivitamin is fine, but it still will not replace the real nutrition. Raw foods contain vitamins and minerals will help reduce the risk of various diseases such as cancer and heart attacks. Below you can see what types of vitamins and minerals that you need:

Vitamin D
Why needed: Vitamin D helps you maintain strong bones, boosting immunity, and prevent cancer cells grow. A panel of experts stated that women under age 50 require 10 times more than the recommended every day.

How to get it: Drink two glasses of milk with vitamin D every day. In addition, bask under the UV light also triggers the skin to produce vitamin D. Sit up to 15 minutes in the open air between 11.00-14.00 o'clock twice a week. Use a sun cream with SPF 8 or below, but do not over do it, especially if your family has a history of skin cancer.

Magnesium
Why needed: Low magnesium levels can cause menstrual migraines, and headaches when under stress, and increase the risk of diabetes.

How to get it: For starters, eating alone as usual. In the latter study, adults who always breakfast, lunch, dinner, and two snacks, more potential to meet the recommended dietary limits (recommended dietary allowance, or RDA) for magnesium. The amount of magnesium in the diet is not much, so eating more would increase the difference. The most recommended food ingredients: nuts. A ounce of nuts of any kind to offer 20% RDA (320 mg for women over 30 years).

Iron
Why needed: Lack of iron levels can increase the risk of anemia and lead to fatigue and hair loss.

How to get it: Hold a barbecue! Three ounces of beef provides 20% RDA (18 mg for women under 50 years). Similarly, if you eat soy, tofu, spinach, although iron from plant materials are not easily absorbed by the body. Add the tomato salad or a piece of orange into a vegetarian menu. Vitamin C it will help your body utilize iron.

Calcium
Why needed: Calcium is often referred to as a bone builder, but these minerals also reduce symptoms of PMS, such as mood changes and abdominal cramps, about half way. People who consume enough calcium to have a lower risk (31%) of premenopausal breast cancer, as well as reduce the risk by 11% to high blood pressure.

How to get it: Complete your breakfast with cereal or milk, then you already meet your calcium needs by 51% than who skip breakfast or eat other foods. Choose a cereal with 10% or more of the RDA (1,000 mg), eating one or two foods made from milk every day, and consumption of multivitamins that contain calcium.

Folic Acid
Why needed: Usually, we just heard that folic acid is needed by pregnant women. Research shows that folic acid deficiency increases the risk of heart attacks and colon cancer.

How to get it: Consumption of salads. Women who eat a salad every day will meet the RDA of folic acid was 41% (400 mcg). If you are pregnant, taking folic acid supplements with 100% RDA