Many women feel that if they have a balanced lifestyle, they have good health. Not true. Foods we eat don’t always provide all the nutrients we need, so it would not be bad to include in your diet a few key vitamins and supplements that keep you energetic and healthy.
Why do we need: We all know the importance of calcium for healthy bones and teeth. But you must not overlook the fact that this mineral is necessary for the proper functioning of every cell in your body. Besides that strengthens bones, calcium is used by the muscles and nervous system, and contributing to optimal blood clotting.
Where you find it: Fortunately, calcium is a mineral that we can obtain it from other sources than animal, such as sesame seeds, normal tofu etc. Because the calcium deficiency is very common you can choose an appropriate supplement in health shops or pharmacy. Calcium is recommended only in combination with magnesium, to prevent constipation, a disturbing effect that occurs only if you take calcium.
Why do we need it: If you need something to help you to have a good general condition, then magnesium is a must on the list. It helps you sleep better, adjusting the levels of melatonin and stress hormones but also that of serotonin, which helps relax the nervous system. Furthermore, improves muscular strength and flexibility.
Where can be found: Some of magnesium-rich foods are almonds, flaxseed, sunflower, bananas and avocados. And if you want to adjust and help maintain a constant level of magnesium in the body, I recommend you use a supplement.
Why do we need: Copper is essential in the production of collagen, bone and tissue to be resistant. It helps the incorporation of iron in red blood cells, preventing anemia, and is involved in generating energy from carbohydrates within cells.
Where you find it: Good sources of copper are sesame seeds, soybeans, sunflower seeds, peanuts, lentils and spinach. But you can opt for supplements, even if you eat a balanced diet we recommend supplements to provide the body with necessary nutrients.
Why do we need it: Iron is essential in the production of blood cells, cell oxygenation, but also for your immune system. He is involved in converting the sugar from blood into energy, metabolic energy is so important for your workouts that allow muscles to function at optimum capacity.
Where you find it: Foods rich in iron that you can include in your diet include beef liver, oysters and pumpkin seeds. And if you have an intense sports life, turning to an iron supplement to offer your body the sport what it’s needed.
Why do we need it: zinc benefits for your body are many, among them is improving body immunity, facilitate digestion and hormone production. He is a strong anti-inflammatory and has antioxidant properties, slowing the aging process.
Where you find it: Seafood is an important source of zinc in your diet, along with beef. And as a raw vegetable source turning to organic seeds and butters obtained from them, including pumpkin, chia, hemp, sesame, sunflower or poppy, which helps supply the body with zinc essential needs.
Why do we need it: Potassium plays a significant role in regulating metabolism, the water cycle in the body, but also to bring the chemical balance in the body. Each muscle contraction, nerve impulse or heartbeat needs potassium and low levels of it in the body increases the risk of hypertension, formation of kidney stones, osteoporosis or cardiovascular disease.
Where you find it: Sweet potatoes, plums or green beans / white, dates and all green leafy vegetables are just some of the foods that are a good source of potassium.