Healthy Food

Healthy Food List #40: Best Supplement Nutrition For Women

Supplements | Food list



1. Iron: Lack of iron may cause anemia, leading to chronic fatigue and shortness of breath.

Eat: Lean red meat, chicken, turkey, fish, cereals, beans, whole grains, and dark-green leafy vegetables. 

2. Calcium: Lack of calcium results in weaker bones, often leading to bone-related complications like osteoporosis, arthritis etc.

Eat: Milk, cheese and yogurt, and dark-green leafy vegetables like broccoli and kale.

3. Magnesium: Lack of enough magnesium results in weak  muscle and nerve function, unsteady heart rhythm, dodgy immune system, weak bones, unstable blood sugar levels, as well as healthy blood pressure.

Eat: Green vegetables, some beans, nuts, seeds, and unrefined whole grains

4. Vitamin A: Lack of vitamin A affects optimal functioning of our eyes, skin, immune system, etc. 

Eat: Leafy green vegetables, orange and yellow vegetables, tomato products, fruits, dairy products, liver, fish, and fortified cereals. 

5. Folate: Lack of folate hinders production and maintenance of red blood cells, balancing of nervous system molecules and proper brain function.

Eat: Leafy green vegetables, fruits, and beans.

6. Biotin: Lack of biotin affects formation of fatty acids and blood sugar, and metabolization og amino acids and carbohydrates. 

Eat: Cauliflower, liver, avocado, and raspberries. 

7. Other B Vitamins: Lack of these important B vitamins affects the conversion of food into energy, as well as health of our skin, hair, and eyes, and proper nervous system, among other things.

Eat: Fish, poultry, meat, eggs, dairy products, leafy green vegetables, legumes, many cereals, and some breads.

8. Vitamin C : Lack of vitamin C hinders normal growth, development and repair of bodily tissues, bones, and teeth. It also affects production of  collagen, a protein used to make skin, cartilage, tendons, ligaments, and blood vessels. It also means an important antioxidant is missing from our body.

Eat: All fruits and vegetables, especially citrus fruits, red pepper, and broccoli. 

9. Vitamin D: Lack of vitamin D hinders calcium absorption important for bone growth. It also hinders cell growth, neuromuscular and immune function; and reduction of inflammation. 

Eat: Fatty fish ( salmon and tuna), fish liver oils, some beef liver, cheese, and egg yolks.

10. Omega 3 : Lack of this affects brain operation and also reduction of high blood pressure and dealing with inflammation. 

Eat: Fatty fish (salmon, tuna, sardines, and mackerel), plants and nut oils.  

11. Melatonin: Lack of melatonin affects hormone regulation, maintenance of the body's circadian rhythm,  control of timing and release of female reproductive hormones etc.

Eat: Supplements in forms of tablets, capsules, creams, and lozenges.

12. Probiotics: Lack of good bacteria hinders digestion, affects the fight against disease-causing bacteria, increases chances of infection-related diarrhea etc.

Eat: Yogurt, kefir, and other dairy products.  

13. Coenyzyme Q10 : Its lack affect basic cell function, management of our body's energy supply, and a good antioxidant goes AWOL.

Eat: Supplements (especially older people may need this).

14. Green Tea: If you are not taking it, you are missing out on the services of the very important antioxidant polyphenol, which helps reduce the risk of heart disease by lowering cholesterol,  and has great anti-inflammatory and anticancer properties.

Eat: As a drink or a supplement.

15. Grape Seed Extract: You are missing out an important fighter against  free radical damage, including heart disease, diabetes, and cancer. 

Eat: As a capsules, tablets, or in liquid form. 

16. Resveratrol: Its lack makes blood vessels more susceptible to damage, increase of "bad" LDL cholesterol levels and more chances of blood clots increase.

Eat: Grapes, grape juice, wine (especially red), peanuts, and berries. 

17. Flaxseed : You are missing out on a useful laxative which also helps reduce total blood cholesterol. 

Eat: As soft-gel capsules. 

18. Multivitamin: A general lack of vitamins hinders normal body growth and function. 

Eat: As tablets, chewables, capsules, or oral liquid.