Women’s Health – The 5 Essential Must-Have Nutrients

Nutritional needs are different for everyone. While the basic nutrients, vitamins, and minerals tend to benefit everyone the same way, the required amounts of each nutrient differ for both men and women.

A woman’s body undergoes several different changes during their lifetime. This is a major reason why women need certain nutrients more than men for the healthy functioning of their bodies. These nutrients include:


Calcium is an essential mineral that keeps the teeth and bones strong and healthy. When women reach the age of 35, their bones start losing calcium that results in weaker bones as they age. Calcium also helps reduce and relieve symptoms of PMS and helps women stay slim. Calcium deficiency in women often leads to brittle nails and muscle cramps that tend to heighten during menstruation. Good natural sources of calcium include cheese, milk, black beans, almonds, kale, and spinach.

Vitamin D

Vitamin D and calcium go hand in hand. You need vitamin D to absorb calcium into your bones and body. Vitamin D also helps regulate better breast health. Women with a vitamin D deficiency are prone to back and neck pain in addition to falling into depression and experiencing extensive hair fall. Our bodies make vitamin D when exposed to the sun, which is ideally the best source of this essential nutrient. Other vitamin D sources consist of oily fish, fortified milk and cereals, and mushrooms.

Folic Acid

Although folic acid is beneficial for women of all ages, those in their child-bearing age should especially focus on taking the right amounts of folic acid every day. This vitamin is imperative for healthy pregnancy. A folic acid deficiency can lead to defects in the neural tube that may cause cerebral palsy. Folic acid is abundant in avocados, leafy greens, and liver.


Iron is required for proper growth and development of the female body. Lack of iron can cause insomnia, lack of concentration, and fatigue. Iron travels through the body storing and carrying oxygen via the bloodstream. When blood is lost during menstruation, women tend to lose substantial amounts of iron which should be adequately replenished through better diet and supplements. Sources of iron include beans, broccoli, red meat, liver, and kidney.


Magnesium is a core ingredient of more than 300 chemical reactions that take place in our bodies. Magnesium is required to absorb calcium and detoxify the body for a stronger immune system. Lack of magnesium often leads to anxiety and depression in women. Other health issues include low blood pressure, sleep disorders, and weaker muscles. Magnesium can be found in halibut, spinach, and almonds.
In most cases, a well-balanced diet can ensure you get most of these essential nutrients. However, it seldom happens that we take proper nutritional diets that fulfil our body’s requirements. This is where supplements play a crucial role. Even if your food intake is not providing you with the complete set of essential nutrients, dietary supplements can fill the gap and help you live a healthier life.

Why Are Supplements Important?

Today more than ever, the significance of dietary supplements has significantly increased. It’s true that the food we consume lacks the essential nutrients our bodies need to function properly, but more than that it is the time we live in and the lifestyles we’ve adopted that prevent us from acquiring the right nutrients in the right amounts from our diets alone.

Dietary supplements are important and here are 7 reasons why this is so:

  • You Need Your Nutrients. This may sound cliché, but this is the most important reason that makes supplements important. Balanced nutrition helps prevent, treat, and alleviate an array of health conditions in you. These conditions can be as simple as hair fall and as complicated as cancer, birth defects, or heart problems.
  • To Cover Genetic Deficiencies. Genetic weaknesses are common in humans. Every person requires and consumes different amounts of vitamins and minerals at different rates respectively. Sometimes people have certain genetic deficiencies that may be expressed in the form of an illness. Supplements help cover these deficiencies.
  • Specific Health Conditions. Conditions like menopause, pregnancy, and/or aging call for specific nutrients more than the others. For example, during pregnancy women require more folic acid than the normal requirements.
  • Food Storage and Shipping. A lot of food we consume nowadays is stored for long durations and shipped long distances before it reaches us. Both these situations cause the presence of C and B-complex vitamins in the food to deplete – as a result, they never reach your body – unless you take supplements for them.
  • The New Agriculture. With agriculturists quickly adopting new and improved methods of growing fruits and vegetables, there is a large quantity of food in the market that is either genetically bred or cultivated in nutritionally deficient soil. What you get on your plate generally lacks the minerals and vitamins your body needs most.
  • Poor Eating Habits. We’re almost always in a rush to get done with things at hand. Most of us seldom have time to sit down and properly eat our food – chew it, allow the digestive system to break and extract the nutrients from the food to supply it to the body. Poor digestion leads to poor nutrition.
  • Food Choices. Most people when out doing groceries tend to pick food items that can stay in freezer for a longer time and are easier to cook. This means a large quantity of processed or preservative-high food. This type of food generally lacks essential nutrients simply because most of it is lost in the process of making the food last longer. When you cook the same food, it is robbed off the little nutrients that remained.

While dietary supplements are important, it is always better to focus on getting as many nutrients as you can from a clean, healthy, and balanced diet – but that is obviously not always possible. Eventually, you do need supplements to bridge any gaps in the nutrients consumed and the nutrients required, so make sure you consult a health professional before popping any dietary supplements to avoid adverse drug-nutrient interactions.

It is also important to make sure the supplements you consume are free of or contain minimal artificial sweeteners and flavors. Also avoid supplements with fillers and preservative. 

Optimal Health for Men – the 5 Most- Needed Nutrients

To achieve optimum level of health and fitness, it is important to supply your body with the variety of essential nutrients it requires for healthy functioning. There are certain nutrients that are crucial for promoting the healthy functioning of male bodies. Men of all ages should include the following nutrition in their regular diets to stay healthy and active:


Lycopene is a carotenoid. It is the substance that gives tomatoes their distinct red color. Lycopene has been found effective in alleviating the risk of developing colorectal cancer in men. It also lowers the levels of cholesterol and brings down the chances of getting a heart disease in men, which happens to be the most common cause of death for them. Lycopene also reduces the risk of developing prostate cancer in addition to slowing down or completely eliminating the growth of prostate cancer cells.


Selenium is a potent antioxidant that brings several health benefits for men. It controls the loss of hair and reduces the levels of bad cholesterol in the body. Selenium improves moods and prevents blood clotting in the body. This mineral is also required in men to maintain the healthy sperm count and its motility. It improves the overall fertility in men. Brazil nuts are rich in selenium. You can also get this mineral from most seafood.


Zinc regulates the sexual and fertility health in men. This mineral helps maintain optimum levels of testosterone in the body and promotes a healthy libido in men. Zinc is also important for healthy rate of sperm production. Food sources like oysters, shellfish, meat, pumpkin seeds, and oats are packed with zinc.

Omega-3 Fatty Acids

The omega-3 fatty acids are potent multi-purpose nutrients that can help treat a variety of health problems common in men. They bring down the bad cholesterol levels in the body and have been effective in reducing the risk of prostate and colorectal cancer. Apart from that, fight depression and reduce the risk of heart diseases. Oily fish like sardines, salmon, and mackerel are rich in omega-3 fatty acids.

B Vitamins

B vitamins generally promote the overall wellbeing of the human body. They keep the nervous system healthy, give a boost to the energy levels, and bring down the level of depression. For men, Vitamin B9 or folate, as it’s commonly known keeps the sperm healthy. Vitamin B7 also known as biotin is a natural remedy for hair loss in men. Vitamin B is abundant in legumes, leafy greens, nutritional yeast, and whole grains.
It is common among men to be on a roll all the time. They use – we’d rather say abuse – their bodies often playing and working hard under stress. Most men would resort to a pizza, a burger, or a hot dog on the way. There would be only a handful of them who’d actually take time out to sit and enjoy a healthy meal.
It is important for men to concentrate on taking well-balanced nutritious meals to stay active and healthy regardless of the phase or walk of life they belong to. There will be times when just the normal diet isn’t sufficient in the required nutrition – this is when it is a good time to consult a doctor for the right dietary supplements to make up for the loss.

Remarkable Habits of Healthy People

You see a bunch of active individual around you – ones who don’t run out of breath when they have to take the stairs up to work, the ones who always look so fresh with glowing skin and no dark circles, the ones who always find time to hit the gym and break the sweat despite having routines as tight as yours.
How do they manage that? It didn’t happen for them overnight. They have worked on it. They have changed their habits. They refused to live the unhealthy way! You could do that too, starting with these 5 habits:

1. They Never Skip Breakfast

Breakfast is the most important meal of the day – you shouldn’t skip it. Your body needs the energy to get through the day and a healthy breakfast can provide you with that – sugar glazed donuts and a morning frappe does not make the healthy cut! Opt for oats, fresh fruit, whole-wheat bread with cheese or butter – the options are countless. Just don’t miss out on your breakfast.

2. They Watch What They Eat

Another thing healthy people do is to regulate what’s on their plate. Think healthy snacks and swaps for the regular food you have. Replace a bag of chips with kale chips, eat lots of veggies, prepare healthy meals in advance, prefer eating at home, and cut down the sugar intake. All this will keep your mind and body healthy in addition to helping you shed those extra pounds. It’s all right to cheat sometimes, but if you’re eating unhealthy food – eat it in moderation.

3. They Look at the Brighter Side of Things

When we talk about being healthy, it includes both physical and mental health. While healthy eating and regular exercise will keep your body healthy, gratitude and positivity will ensure a healthy mind. Looking at the brighter side of things will keep you away from anxiety and depression, and allow you to live in the moment. Be happy. Surround yourself with positivity and just enjoy your life.

4. They Get Plenty Sleep

Make sure you get lots of sleep – at least 6 to 8 hours of uninterrupted night’s sleep. This is crucial for your body’s overall health and functionality. Sleep provides your body with the much-needed rest after a long day. It is when the internal systems repair and rejuvenate to prepare for another day of life. Not getting proper sleep can result in dark circles and headaches. In other cases it may even lead to much fatal consequences.

5. They Are Mindful of Their Fitness

Staying fit is another thing healthy people take seriously. They will take the stairs instead of the elevator, walk to work instead of driving there (unless it’s too far), indulge in regular physical activity in the form of workouts, gym, ballet, yoga, or anything that interests them. The idea is to move around as much as you can, and keep moving to consume the calories you consume during the day.
From the look of it, the habits we mentioned above look pretty straightforward. However, when it comes to regular practice, most people are unable to keep up with them. More than the habits, a healthy lifestyle is about having the resolve to change your way of life for the better _ do you have what it takes to live a healthy life?

Healthy Nutritious Meals You Should Definitely Try

Having trouble thinking of healthy meals to cook thrice every day? We have got you sorted for at least one day. Check out these healthy meals that are delicious to taste and simple to make. Plus, we’re sure you’ll love them!

For Breakfast: Quinoa Fruit Salad with Honey Lime Dressing


Quinoa ½ cup
Strawberries ¾ cup (sliced)
Blackberries ½ cup
Blueberries ½ cup
Mango ½ (diced)

For the Glaze:

Honey 4 ounce
Lime juice 1 tablespoon
Basil for garnish ½ tablespoon


  • Rinse the quinoa and prepare it as per the instructions on the packet. Allow it to cool down to room temperature.
  • Take a bowl and combine blueberries, blackberries, mango, strawberries, and quinoa together.
  • Have it just like that or drizzle it with a glaze of lime juice and honey.

Tip: Feel free to try different variations and combinations of fruit to suit your liking.

For Lunch: The Turkey Club Wrap


Ripe avocado ½ (seeded)
Fresh lemon juice 1 teaspoon
Ground red pepper a dash
Small garlic clove 1 (minced)
2-ounce sandwich wraps 2
Organic low-sodium deli turkey 4 ounce
Tomato slices 4
Red onion ½ cup (thinly sliced)
Romaine lettuce 1 cup (shredded)
Center-cut bacon slices 4 (cooked)


  • Scoop out the avocado pulp in a bowl. Add pepper, garlic and lemon juice. Mash it all together with a fork.
  • Spread the avocado mash on the wraps. Layer the turkey, tomato slices, onions, lettuce, and bacon slices on each.
  • Roll them up and cut them into half
  • Use wooden picks to secure and serve.

For Dinner: Grilled Ocean Trout with Lime, Cucumber, & Apple Salad


Ocean trout fillet 2
Cucumber 1 (peeled into ribbons)
Granny smith apple 1 (cored, quartered, thinly sliced)
Green onion 1 (thinly sliced)
Fresh coriander leaves ¼ cup
Long red chilli ½ (thinly sliced)
Grated palm sugar 1 tablespoon
Lime juice 1 tablespoon
Fish sauce ½ tablespoon
Peanut oil 1 teaspoon
Lime wedges for garnish
Cooking spray as required


  • Spray some oil on both sides of the fish and season it with salt and pepper to taste.
  • Place the fish on a heated grill or hotplate and cook it for 3 to 4 minutes each side.
  • In a bowl combine apple, cucumber, coriander, chilli, and cucumber.
  • In a separate bowl, mix together peanut oil, lime juice, sugar, and fish sauce. Then add about 2/3 of this dressing to the salad bowl and toss to combine.
  • Once the fish is cooked, serve it with lime wedges and salad. Drizzle the remaining 1/3 dressing on it.

Remember a healthier lifestyle begins with healthy eating. We will be bringing you more interesting healthy recipes to try at home. Till then, give these delicious, healthy dishes a shot,, and let us know what you think of them!