Get your nutrients this Women's Day

Women have very specific needs and therefore it is important for all women to ensure that they get a variety of nutrients. So, here are the nutrients you need to make sHere are those nutrients, which are particularly important for women:

Calcium

• Prevents osteoporosis and maintenance of bone health
• Found in: Dairy products, tofu, fish with edible bones (e.g. kippers)

Folic acid

• Essential for women of child-bearing age to prevent neurological defects in the child
• Found in: Avocadoes, Green leafy Vegetables

B-vitamins

• Important to cope with stress, fatigue and general health
• Found in: Wholegrains (e.g. brown rice, wholewheat products), poultry

Omega-3 fatty acids

• Helps with immune function, skin and hair health, mood-stabilising, hormone balance
• Found in: Fatty fish, walnuts, flaxseed

Phytoestrogens

• Helps to prevent breast and ovarian cancer and to regulate hormone levels
• Found in: Soya-based products (e.g. soya mince, tofu, edamame beans)

Antioxidants

• Helps to protect the body from cellular damage and repair any damage already done, and thus has a cancer-protective role
• Found in: Brightly-coloured fruits and veggies

Iron

• Assists in oxygen transport through the body
• Found in: Red meat, liver and eggs