Most women are aware that they need to have a higher iron intake than men because we tend to lose iron during menstruation. When it comes to mineral intake, women generally need to consume double the amount of iron than their male counterparts - 18mg/day verses 8mg/day. Older women are also susceptible to calcium loss due to menopause, so I wanted to get on here & share foods for women's health that are high in Calcium, as well as Iron.
Iron transports oxygen into the bloodstream, so it's pretty important to your overall health.
Here are a few foods that are high in iron:
chicken
nuts (cashews, almonds, pistachios, pignoli, macadamia)
seeds (hemp, sesame, pumpkin, flax)
grains
fortified cereals
dark leafy greens
potatoes
brussels sprouts
cabbage
string beans
broccoli
lentils
peas
figs
dates
prunes
clams
eggs
lamb
beef
shrimp
Those of us who are lactose intolerant or vegan have the highest risk of calcium deficiencies because dairy stores a lot of this micronutrient. Here are a few foods that are known to be high in calcium:
yogurt
dark leafy greens
papaya
oranges
apricots
kiwi
berries
whey protein
milk
cheese
cottage cheese
figs
pineapple
Keep your body healthy & strong!
Where did I learn all of this useful information? I was grateful to study virtually with the Kilo Fit Academy & receive my CPD Certified Wellness Coach certification over the lockdown in 2020.
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