Wellness for the Family: Women’s Nutrition
March 8 is International Women’s Day, and we have Grace Derocha, a registered dietitian with Blue Cross Blue Shield of Michigan to celebrate with us!
We’re celebrating by educating women about what they are deficient in and how they can be whole with their nutrients.
It’s still March, National Nutrition Month, so we want to focus on a few vitamins and minerals that women are not getting enough of that we need.
In Michigan, one pretty common one is vitamin D. The number one way for us to get the best sources of vitamin D in our body is through the sun.
We don’t see it for a very long time.
Eggs, orange juice, oatmeal, milk, salmon, cheese: there is vitamin D in all of these things.
A good way to remember is that vitamin D is a fat soluble vitamin so, that means you need to heart healthy fat to really absorb it and use it.
Another area women may be deficient in is calcium. Milk and cheese are common sources of calcium, but spinach, celery, broccoli, oranges, sesame seeds, oranges, almonds also offer you calcium.
A thousand to 1,200 milligrams of calcium is what women should be getting in a day to truly build that bone density.
Iron — this is a big one. Since women menstruate, it is important for us to get our iron in. We should be getting anywhere from 8 to 27 milligrams of iron daily.
Some non-meat sources of iron come from beans to lentils to dark chocolate, and some nuts.
Vitamin B12 gives us energy. Vitamin B12 came be found in some yogurt of kefir, milk, cheese, salmon.
Next Wednesday is National Dietitian Day, and Grace will be going live on Facebook through the Healthier Michigan page to answer any of your questions!
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