RIO Fitness Chicago® Exercise & Nutrition Blog

RIO Fitness Chicago® Tip:

LADIES, do you know about the SIX essential nutrients you should have daily as a woman, why they're beneficial for you as a woman and what foods contain them?

1) B6. This helps improve mood, appetite, sleep, and helps the nervous system function properly. It can be found in bananas, sweet potatoes, and chicken.

2) B12. Helps improve alertness, fights fatigue, and helps produce more hemoglobin (a protein in red blood cells). It can be found in Greek yogurt, sirloin, and eggs. *Vegans should be a taking a B12 supplement daily.

3) Folate. This crucial during the first few weeks of pregnancy to prevent spinal and brain defects. Has also been shown to reduce risk of breast and colon cancer. It can be found in spinach, lentils, and asparagus.

4) D3. Helps strengthen bones, teeth, and muscles. Has also been shown to reduce risk of autoimmune diseases, breast and ovarian cancer. It can be found in cod liver oil, eggs, and sardines.

5) Calcium. Helps PMS symptoms, strengthens bones which may be weak from osteoporosis/caffeine consumption, and helps maintain blood pressure. It can be found in almond milk, almonds, salmon, and tofu.

6) Iron. Crucial for proper brain function, boosts energy levels, and prevents anemia. It can be found in lean steak, chickpeas, shrimp. *Vegetarians should be taking an iron supplement daily.