Our body needs certain nutrients to function. So whether you’re an on-the-go, career woman or a stay-at-home mom, it’s essential to maintain a balanced diet. If your body is not getting enough nutrients, then you become more susceptible to diseases and fatigue.

You don’t want that, because as a woman in business, people rely on your insights and findings. As a mother, the whole household depend on your care and strength. Such a superwoman like you need a super-boost in proper nutrition. Here are some of the most important nutrients needed for a balanced diet:

Calcium and Vitamin D are a must!

Calcium and vitamin D are partners. Calcium keeps our bones strong and healthy, while vitamin D helps our body absorb calcium. It also improves your body resistance against diseases.

The teenage years are the most crucial time for bone growth and development. During these years, make sure to get enough sunshine vitamin and calcium to avoid weak bones that result in osteoporosis and rheumatoid arthritis as you age.

Get your dose of calcium from sardines, nuts, and dairy products such as low-fat milk, cheese, and yogurt. Fatty fish, such as tuna, mackerel, and salmon are good sources of vitamin D as well as eggs and cereal.

Fun fact: Did you know that vitamin D also reduces depression and anxiety? In this study, scientists found notable improvements in symptoms of people with depression who are taking vitamin D supplements. Now that’s another reason to take the sunshine vitamin!

Eat your fruits and green, leafy veggies.

There’s a certain type of B vitamin called Folate (or folic acid) that is essential for women currently in child-bearing age or pregnant. Taking folic acid before and during conceiving is highly important because it prevents neural tube defects (NTDs). The Neural tube is the part where your baby’s spinal cord and their brain develops, and not getting enough folic acid will result in complications on your baby’s spine or brain.

Fruits with folic acid:

  • Legumes
  • Asparagus
  • Papaya
  • Banana
  • Avocado
  • Citrus fruits (orange, grapefruit, lemon, lime)

Vegetables with folic acid:

  • Brussels Sprouts
  • Broccoli
  • Spinach
  • Green leafy veggies (kale, arugula, lettuce)

Aside from fruits and vegetables, you can also add rice, bread, pasta, or beef liver to your balanced diet meal plan.

Munch on iron-rich foods

The average requirement for iron intake per day is 10.4 mg for men, and 26 mg for women, according to the Philippine Dietary Reference Intake by the Food and Nutrition Institute and Research.

Because of menstruation and pregnancy, women are more susceptible to iron loss than men. If your monthly iron intake fails to replace the iron lost during your period, then the probability of having iron-deficiency anemia increases.

If you’re pregnant, then all the more reason to eat foods with iron! This is the stage when your body increases the production of blood by 50 percent to support the uterus and your baby’s growth.

Foods that are high in iron are usually animal-based such as red meat, liver, chicken, pork, and eggs.

Women are naturally caring and gentle, but while you superwomen care for others, don’t forget to take care of yourself. A balanced diet and proper exercise will go a long way. Besides, health is wealth, right?