So, women. What is it about women? Well, they are awesome. They are beautiful and soft, lovely, sweet, and precious, strong, hardcore, gentle, etc. etc. etc. And, they need VITAMINS! What vitamins, you ask? Well, according to Elizabeth Somer, these ones:
Vitamin A: This boosts immunity, maintains healthy tissue, aids in bone and tooth formation, and protects vision. Find it in dark green leafy veggies and dark orange ones.
Vitamin D: Strengthens bones and helps prevent osteoporosis. Might lower risk of colon cancer, multiple sclerosis, and rheumatoid arthritis. May curb PMS symptoms and protect vision. Find it in dark green leafy veggies. You might also get it in supplement form, just to be safe.
Vitamin E: Antioxidant. Counteracts DNA damage that ages cells. Prevents heart disease, cancer, memory loss, and cataracts. Boosts immunity. Look for it in wheat germ, most nuts, and spinach (OH a leafy green).
Vitamin K: Aids blood clotting, boosts bones, may curb heart disease risk. Look for it in leafy greens.
Folic Acid: Supprots normal cell growth, prevents anemia, and birth defects. May reduce the risk of heart disease, high blood pressure, preterm delivery, memory loss, Alzheimer's disease, depression, and cancer. Look for it in leafy greens, orange juice, wheat germ.
Vitamin B6: Helps produce hormones and brain chemicals. Strengthens immunity. Might lower risk of memory loss, heart disease, depression, and morning sickness during pregnancy. Look for it in avacados, potatoes, bananas, whole grains, nuts, and seeds.
Vitamin B12: Helps prevent heart disease, memory loss, anemia, and depression. Maintains nerve and brain function. Look for it in a multivitamin or supplement.
Vitamin C: Antioxidant. Maintains tissue, promotes healing, boosts immunity. May reduce risk of cancer, sun damage, heart disease, cataracts, and tissue damage from secondhand smoke. Look for it in citrus fruit, brussel sprouts, peppers, and leafy greens.
Calcium: Reduces risk of osteoporosis, high blood pressure, possibly colon cancer. Aids in blood clotting, muscle contraction, and nerve transmission. Might reduce symptoms of PMS and help weight loss. Look for it in leafy greens, peas, beans. May also need a supplement.
Chromium: Regulates blood sugar and may help lower blood sugar levels in those who are insulin resistant. Get it in orange juice, whole grains, wheat germ.
Copper: Aids in nerve transmission, red blood cell formation, maintanence of strong bones and brain, hearth, immune function. Regulates blood sugar and protects against birth defects. Look for it in grains, nuts, seeds, and leafy greens.
Iron: Prevents fatigue, improves exercise performance, strengthens immunity, and maintains alertness and memory. Look for it in peas, apricots, leafy greens, raisins, whole grains.
Magnesium: Aids in muscle contraction, nerve transmission, blood pressure regulation, immune function, and bone formation. Might lower risk of heart disease and diabetes. Helps control hypertension, headaches, and preeclampsia during pregnancy. Look for it in avocados, bananas, wheat germ, whole grains, peas, leafy greens.
Omega-3 Fats: Lowers risk of heart disease, memory loss, bone loss, and osteoporosis. Reduces symptoms of rheumatoid arthritis. May boost mood. Look for it in flaxseed and walnuts.
Selenium: Antioxidant. Lowers risk of heart disease, rheumatoid arthritis, and cancer. Look for it in whole grains, nuts.
Zinc: Speeds healing, boosts immunity, prevents pregnancy complications, helps maintain strong bones and normal taste and smell. Look for it in nuts, beans, peas, wheat germ, whole grains.
NOW, 2/3 of these vitamins are found in
LEAFY GREENS! That means, make a big leafy green salad base. Add some whole grains, flax seeds, and some nuts and you're good to go for the day! All of these essential women's vitamins can be found in a
salad!!! WOW! Isn't that intense?? MM MM!
