3 Super Foods Necessary For Our Health
Actually, women need these nutrients more than men. The low levels of iron (it gets lost during the monthly period) may cause anemia, and consequently, a chronic fatigue.
On the other hand, taking large amounts of calcium – especially in the 20’s years of life, when bones get their final form, contributes to reducing the risk of osteoporosis. Omega-3 fatty acids are another substance that women do not take in the recommended dosage, and are necessary as a structural component of brain cells.
Calcium – Ideally, you should drink a cup of yogurt, a cup of milk and eat a piece of cheese on a daily basis to provide the recommended intake of calcium (700 mg).
Iron– Provide the daily dose (14.8 mg) by eating cereals for breakfast, two figs and a handful of pumpkin seeds for snacks, a serving of grilled chicken breasts with rice for lunch and beef cutlet and kale for dinner.
Omega 3 fatty acids – at least twice a week, have a serving of fatty fish instead of chicken or beef.