Many women may be missing out on key vitamins and minerals, says Mark Moyad, MD, MPH, director of preventive and alternative medicine at the University of Michigan Medical Center. To get what you need, fill your plate with these crucial nutrients and take a multivitamin daily for added protection.
- Regulates sleep, appetite, and mood
- Helps your nervous system function properly
Daily intake: 1.3mg
- 1 baked sweet potato (0.33mg)
- 1 banana (0.43mg)
- 3.5 ounces (the size of a deck of cards) cooked, skinless chicken breast (0.6mg)
- Strengthens your bones, teeth, and muscles
- May protect against autoimmune diseases and breast and ovarian cancer
Daily intake: 400-800IU (the RDA is 200IU, but will soon be increasing)
- 1 large egg yolk (18IU)
- 1 ounce canned sardines (77IU)
- 1 teaspoon cod-liver oil (453IU)
TIP: Ask your MD for a 25-OH vitamin D blood test to make sure you're not deficient.
- Crucial for proper brain function
- Boosts energy levels and prevents anemia by helping to produce red blood cells
Daily intake: 18mg
- 3 ounces cooked lean steak (2.7mg)
- 3 ounces shrimp (2.6mg)
- 1/2 cup chickpeas (1.6mg)
TIP: Iron is harder to absorb from plant sources. Vegetarians should aim for 34mg if they don't take a multivitamin.
Originally published in FITNESS magazine, October 2007.
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