Apr 12, 2023
Iron provides energy to you. It is responsible for transporting oxygen throughout your body, and missing out on iron can make you exhausted easily and concentrate less on your activities.
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Vitamin A helps improve your immunity and eyesight. You get vitamin A through beta-carotene. Kale, sweet potatoes and spinach are rich in Vitamin A.
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Vitamin E protects you against free radicals and unstable oxygen compounds present through air pollutants, tough workouts and everyday metabolism. You can get Vitamin E from sunflower seeds and almonds.
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It boosts your immunity. Vitamin C is also responsible for collagen production to strengthen your skin, muscles and bones. Bell peppers, strawberries and broccoli are rich in Vitamin C.
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Potassium is responsible for nerve and muscle function. It also helps reduce puffiness throughout your body by regulating fluid retention. Yoghurt, potatoes and legumes are rich in potassium.
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We all know calcium is important for better bones but it is also vital for a regular heartbeat and normal muscle contractions. Fortified soy milk, yoghurt and milk are rich in calcium.
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It is responsible for protein production, better metabolism, regulated nerve and muscle activities, a normal heartbeat and controlled blood pressure. Eat brown rice, soybeans and spinach for magnesium.
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Folic acid helps fight anaemia and is beneficial in getting rid of any neural tube defects during early pregnancy. Whole-grain foods, spinach and legumes are rich in folic acids.
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Choline is important for women during their fitness journey. It is responsible for the proper functioning of the brain and the liver, which in turn is responsible for detoxification.
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Vitamin K is responsible for blood clot formation and producing proteins that make your skeleton stronger. Kale, broccoli and spinach provide good vitamin K.
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Vitamin D helps absorb calcium from your food and supplements. It also helps regulate heartbeat and muscle function. Salmon, tuna, fortified milk and soy milk are vitamin D-rich.
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Fibre is essential for women's fitness as it helps control blood cholesterol and sugar levels. It is also responsible for better digestion. Fibre is found in fruits, vegetables, nuts and beans.
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They are known as good fats and reduce the risk of heart disease. Walnuts, flax seeds, sardines, salmon and tuna, are rich in omega-3 fatty acids.
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Hydration is vital for better overall health. In fitness, you tend to lose water through sweat, breathing and digestion. Thus, drinking enough water and electrolytes is essential to replace the body's water loss.
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