Here is the list of the 10 super foods every woman should include in their diet plus their advantages for good health and wellness, especially fertility health. Most of the health challenges facing women today can be combated and be overcome by consuming food items rich in some essential nutrients and vitamins such as the ones mentioned below;

1. Calcium

Calcium is all about building strong bones. It’s really important as women age. Dairy products, calcium-fortified drinks such as soy milk, and fortified juice are good sources. Women who are under 50, pregnant, or nursing should get 1,000 milligrams a day. Women over 50 need 1,200 milligrams a day. That equals three servings of low-fat, plain yogurt or nonfat milk.

2. Iron

Iron helps get oxygen to cells. Too little iron leads to anaemia, which can make you feel tired. Good sources include lean beef, turkey, and chicken, as well as beans and fortified cereals. Here are some ways to get the iron you need;

Women 19-50: 18 mg/day = 3/4 cup 100% fortified cereal

Women 50+: 8 mg/day = 1 cup soybeans

Pregnant women: 27 mg/day = 3/4 cup fortified cereal + 1 cup soybeans + 1/2 cup spinach

If you have anaemia because of too little iron, you may need to take iron pills.

If you have anaemia as a result of excessive bleeding during menstruation, click here to read about home-remedies for excessive bleeding.

3. Vitamin D

Vitamin D helps your body absorb calcium, which you need for strong bones. If you’re over 60 and have a higher chance of getting osteoporosis, or thinning bones, you can be tested for it. Vitamin D is added to some dairy products and is found in fatty fish, like salmon and tuna. Women under 70 should get 600 international units (IU) of vitamin D daily. That’s about 3 ounces of salmon and 1 cup of fortified orange juice. Women over 70 need 800 IU — 3 ounces of salmon, 2 cups of milk, and 1 cup of fortified orange juice.

4. Folic Acid

Folic acid helps make DNA and helps your cells divide. It’s very important during pregnancy for a healthy baby. Find folic acid in green, leafy vegetables, fruit juices, nuts, and beans. Women should get 400 micrograms daily. You can often get that from a serving of fortified cereal or bread. Women should get 600 mcg during pregnancy, or 500 mcg while breastfeeding. If you’re pregnant or plan to...read more on https://planbwellness.com/10-super-foods-for-every-womam/