Understanding 5 Keys Nutrients for Women’s Health
Body & Soul Medical Clinics cooperates with Ana Terra to join our professional team, as functional nutritionist.
Ana Terra is a former volleyball athlete. Since her teenage age, she learned that the way to eat impacts the way she feels and performs.
For the past eight years, Ana helped hundreds of clients to achieve their health goals through food and healthy habits. She specializes in women’s health (hormonal health) and recreational and/or professional athletes.
“We are what we eat”. A balance diet not only helps to reduce the risk of disease, but it also impacts the way feel in a short time. A healthy diet boosts energy, concentration, brain clarity, sleep quality and a healthy digestion.
As a nutritionist Ana had the privilege of working with many women who are looking to optimize their health and well-being. Good nutrition can make a world of difference!
There are five key nutrients that are essential for women’s health. These nutrients can help support healthy hormone balance, boost energy, improve mood, and reduce the risk of chronic diseases like osteoporosis, heart disease, and certain cancers.
So, without further ado, here are the five nutrients that are very important for each woman:
Iron:
Iron is crucial for the production of hemoglobin, a protein in red blood cells that carries oxygen throughout the body. Women are at a higher risk of iron deficiency due to blood loss during menstruation. Iron deficiency can cause fatigue, weakness, anemia, and insomnia.
Good sources of iron include red meat, poultry, fish, beans, lentils, tofu, and fortified cereals.
Ana had many clients who were experiencing symptoms of iron deficiency, like fatigue and weakness. By making a few simple dietary changes, like incorporating more iron-rich foods into their diet, they were able to improve their energy levels and feel better overall.
Calcium:
Calcium is important for building and maintaining strong bones and teeth. Women are at a higher risk of osteoporosis, a condition where bones become weak and brittle, after menopause.
Good sources of calcium include dairy products, leafy green vegetables, tofu, almonds, and fortified cereals.
If you are concerned about your calcium intake focus on getting enough calcium through the diet, and potentially considering supplementation if needed to improve bone density and reduce the risk of fractures-Calcium level can be checked in a simple blood test.
Vitamin D:
Vitamin D is essential for calcium absorption and bone health. It also plays a role in immune function, inflammation, and mood regulation. Women are at a higher risk of vitamin D deficiency due to reduced sun exposure and decreased ability to produce vitamin D as they age.
Good sources of vitamin D include the Sun, fatty fish, egg yolks, and fortified dairy products.
By boosting the intake of vitamin D-rich foods, clients were able to improve the mood and strength your immune function.
Omega-3 Fatty Acids:
Omega-3 fatty acids are essential fats that play a role in brain function, heart health, and inflammation. Women may benefit from omega-3 fatty acids to reduce the risk of heart disease, depression, and menstrual pain.
Good sources of omega-3 fatty acids include fatty fish, flaxseed, chia seeds, and walnuts.
The nutrients of omega-3s are very beneficial for people who are at risk of heart disease, depression, or menstrual pain. Incorporating more omega-3 can improve the symptoms and reduce the risk of chronic disease.
Folate:
Folate, also known as folic acid, is important for cell growth and development, especially during pregnancy. Women of childbearing age are called to consume adequate folate to reduce the risk of birth defects.
Good sources of folate include leafy green vegetables, citrus fruits, beans, and fortified cereals.
If you are pregnant or planning to conceive ensure you are getting enough folate through your diet, and potentially considering supplementation if needed.
In summary, Ana saw firsthand how getting enough of these five key nutrients can make a huge difference in women’s health. If you’re struggling with any health conditions related to a lack of these nutrients, don’t hesitate to reach out to a nutritionist or doctor at Body & Soul Medical Clinics. By eating a variety of nutrient-dense foods and potentially considering supplementation, you can ensure you’re getting the nutrition your body needs to thrive.