My Mind, My Body, My Journey™ 

Vitamins and minerals are essential substances that our bodies need to develop and function normally. Ideally, we should aim to meet our nutrient requirements through a healthy eating pattern that includes nutrient-dense food choices.  Many people consume dietary supplements such as multivitamins; however, it is possible to get recommended vitamins and minerals through healthy eating patterns that include nutrient-dense food choices. Here are some essential vitamins and minerals that women should include in their diets:  

1. Iron 

1. Iron carries oxygen in your body, supports your immune system, supports the production of red blood cells, and is important for proper cell growth. Dark green leafy vegetables, lean red meat, chicken, fish, turkey, beans, and whole grains are good sources of iron. Women who are pregnant tend more iron which can be supplemented with prenatal vitamins.  

2. Calcium  

1. Calcium assists with muscle function and keeping your bones and teeth strong. For women this is especially important to reduce our risk of osteoporosis. Yogurt, cheese, milk, and dark leafy green vegetables are good sources of calcium.  

3. Magnesium  

1. Magnesium maintains normal muscle and nerve function, supports your immune system, helps regulate blood sugar levels, and promotes normal blood pressure. Okra, nuts, seeds, and unrefined whole grains are good sources of magnesium.  

4. Vitamin A  

1. Vitamin A ensures proper function of your eyes, skin, and immune system. Leafy green vegetables, carrots, sweet potatoes, tomatoes, liver, fish, and dairy products are good sources of vitamin A.  

5. Folate 

1. Folate is a vitamin B that produces and maintains new cells. It also supports proper brain function. Avocados, beans, eggs, peanuts, and leafy green vegetables are good sources of folate.  

6. Biotin  

1. Biotin aids in the development of fatty acids and blood sugar. It helps our body metabolize carbohydrates and amino acids. Biotin can be found in sweet potatoes, almonds, avocado, eggs, raspberries, milk, seeds, and cauliflower.  

7. B Vitamins 

1. B vitamins such as B6 and B12 help the body convert food into energy, they also contribute to healthy skin, hair, and eyes, will maintain nervous system functioning, muscle tone, metabolism, and hormone balance. B vitamins can be found in fish, poultry, eggs, dairy products, and leafy green vegetables.  

8. Vitamin C 

1. Vitamin C facilitates normal growth and development and repairs body tissues, bones, and teeth. It provides antioxidants to the body and blocks damage caused by free radicals. Vitamin C can be found in all fruits and vegetables but is common in red pepper, broccoli, and citrus fruits.  

9. Vitamin D 

1. Vitamin D promotes bone growth, cell growth, immune function, and helps reduce inflammation. Vitamin D is found in fatty fish such as salmon, tuna, cheese, and egg yolks.  

10. Omega 3s 

1. Omega 3s assist in proper brain operation such as memory and performance. It helps reduce inflammation and high blood pressure. Fish such as salmon, tuna, mackerel, and sardines are good sources of Omega 3s. 

Balanced diets along with adequate vitamin and mineral intake are crucial to overall health and wellness. Here are a few balanced meal options for breakfast, lunch, dinner, and snacks.  

• Breakfast 

• Avocado and poached egg toast 
• Peanut butter banana cinnamon smoothie  
• Overnight chia oats 
• Smoked salmon bagel 

• Lunch  

• Veggie and hummus sandwich 
• Chicken cobb salad 
• Tomato soup with kale and white beans 
• Avocado tomato and chicken sandwich  

• Dinner 

• Balsamic chicken with roasted broccoli and brown rice 
• Corn and tomato wheat fettuccine  
• Pesto corn and tomato salad with shrimp 
• Lemon pepper baked cod with brown rice and roasted peppers  

• Snacks 

• Celery sticks with hummus 
• Mixed berries with yogurt 
• Dark chocolate with almonds 
• Orange slices with mixed nuts   

Wishing you health and happiness