Women have various physical and psychological needs at every stage of their lives and it must be addressed to properly. From puberty, pregnancy, to menopause, women indeed need all the help from the right nutrients that will ease their way through these ordeals. The problem is knowing which really works on what age, and what program must one follow to support one’s health.

Vitamins give the body essential chemicals at a cellular level, making each organ function properly. Women can get essential vitamins by taking 5-9 servings of fruits and vegetables from the healthy food pyramid chart. In reality, this is not met and vitamin deficiencies arise. It is important to know that not all vitamins are the same for each woman, and that one must consider her age and hormones before buying one. A woman at her 30s has various nutrient needs than a woman at her 50s.

Here’s a List of Vitamins Women Need to Have:

1. Vitamin D

More often called as the Sunshine Vitamin, your body can’t produce it and for this, you need to get a supplement. Vitamin D helps strengthen your bones and teeth. Research shows that it can work great against PMS, colon cancer, and rheumatoid arthritis. This vitamin also helps in better calcium and phosphorus absorption which is great in fighting osteoporosis.

2. Vitamin A

Not only great for vision, Vitamin A is great in boosting the immune system with its anti-oxidant powers. Beta-Carotene should make at least 20% of this, which can be found in many carotenoid fruits and vegetables like carrots, apricots, pumpkins, and tomatoes.

3. Vitamin B

Women need this vitamin to keep the balance in their hormones. Not only is it great against nerve disorders, but it is also great for the brains and immune system. At a later stage in life, this vitamin can help protect against heart diseases.

4. Vitamin C

Ascorbic acid plays an important role in healing, from the inside to the outside, from the red blood cells to skin wounds. Vitamin C is great for making one cope with stress and boost one’s immunity against the aging process.

5. Vitamin E

Pure, topical vitamin E can help diminish facial wrinkles and fine lines with a few drops in the evening before going to bed. This is a very important antioxidant for women, which helps promote healthy skin, hair, and nails.

6. Vitamin K

This vitamin helps in the blood’s clotting abilities, which is essential for bone formation and prevention of heart diseases. Older women will surely benefit from Vitamin K and find them abundantly in green, leafy vegetables like broccoli and spinach.

7. Iron & Folate

Iron helps form healthy red blood cells which can help fight iron deficiency or anemia, and folate helps prevent birth defects in women’s pregnancy. Folic acid prevents neural or spinal cord defects in the first 28 days of a woman’s pregnancy. You can get breads and cereals fortified with folate, or get this vitamin from asparagus, cantaloupes, citrus fruits, legumes, eggs, and beans.

There is no way that we can get all these essential vitamins from the foods we eat daily, specially with so many nutrient-deficient, processed foods that proliferate the market today. It is important to consult your physician to know the safe, recommended daily dosage that’s right for your age. Know the right units to take and always choose supplements that are safe, natural, and effective. Love Your Vitamins!

Dr. Oz gives you a no-fuss guide on what supplements to take in his video:

What’s the big deal? It’s always about being healthy and making sure you stay healthy to live your life and dreams. It is food from which you draw those essential nutrients needed by your body to stay alive. You eat to sustain life, not the other way around.

Everything we do right now is on the fast lane. Don’t we all love munching on our favorite burger and fries, served with the friendliest smile? No dishes or mess to clean. You just get food whenever and wherever you want it. You can even have it delivered to your home and ready for you to eat. Life is so easy… until it gnaws away every healthy cell in your body.

Food additives are wonderful inventions that preserve the taste, flavor, aroma, and shelf-life of our favorite food. It makes food easier and cleaner to carry around. No more rotting, oxidation, and foul stench. If you don’t like them, you can always dispose it in the nearest trash.

The FDA always make sure you get the latest list of what’s safe and what’s not when it comes to your food additives. But, there are those which can harm your body. For this, we see more demands for organic produce. All those unhealthy preservatives may come cheaper by the penny, but they’ll surely rob you of something precious. In fact, food may even contain those hormone disrupters, caused by the marvels of the plastics and Bisphenol A leach. That’s not a really good news, when you have food additives on top of it.

Scouring the web, there are 10 top food additives you need to avoid:

1. Monosodium Glutamate or MSG
2. Sodium Nitrates and Nitrites ( ex. processed meat, hotdogs )
3. Aspartame
4. BHA and BHT
5. Trans Fats
6. Potassium Bromate ( in bread )
7. Olestra
8. Sodium Chloride
9. Recombinant Bovine Growth Hormone or rBGH injected in cows for it to have more milk
10. Food Colors like Red, Blue, Green, and Yellow

There are many more, but these are top food additives to watch for. Most harmful food additives are released during the heat of cooking. Vegetables and fruits are not safe too. This is why they tell you to wash them very well, before eating them raw.

What’s very bothering is that all of these harmful food additives have become an indispensable part of our daily diet – from that innocent-looking bag of chips to the hot soup served in the restaurant. Most of these have been attributed to obesity, heart diseases, nervous disorders, Diabetes, migraines, cancer, and yes – even death.

Sometimes, it makes you wonder if there is a secret propaganda in making us consume bad foods. Clearly, we always have a choice. There are natural ways of getting sustenance, without paying the price of your greedy taste buds. Even drinking your favorite soda can be a hard habit to let go and it takes a strong will to make a stand and fight for a healthier option.

Radhia Gleis, a certified nutritionist, got all she has to warn you about food additives:

Eat, Drink, and Be Merry… to Health!

I always have the philosophy that if I wouldn’t put some stuff in my mouth, then I wouldn’t dare put it on my skin.  Like good food, the secret to good skin care and beauty products is pretty simple – gather the finest and freshest ingredients and put them all together using careful techniques.

The real truth is that there are toxic chemicals in your cosmetics – from make-up, soaps, shampoos, to all those rejuvenating creams you massage all over your face.  The list is really long and it’s hard to remember all that.  So, I’ve listed the top 5 names you should be wary of:

1.  Parabens

Any word with an added paraben to it means I ditch a bag of my fave cosmetics.  These ubiquitous ingredient can extend a product’s shelf life as well as disrupt your body’s hormones.  It’s a good move that some labels come with a paraben-free logo.  I wish all manufacturers will join in this healthy campaign, before people become so truly aware – and they lose profit in the end.

2.  Synthetic Fragrances

I hate fragrances in my skin care regimen since I have a sensitive skin.  These nice scents, often seen as Phthalates, are synthetic chemicals used to stabilize the fragrance… and also make plastic flexible.  These endocrine disrupters may alter hormones and cause genital malformity.  It’s quite sad FDA don’t regulate these stuff and manufacturers hide it under the name fragrance or parfum.  Would you like putting plastic all over your skin?

3.  UREAS

There are many names to choose from:  Diazolidinyl urea, DMDM hydantoin, sodium hydroxymethylglycinate.  All of these can release small amounts of formaldehyde that is a culprit behind contact dermatitis.  These toxins are mostly used as beauty products preservatives, which are highly banned in some countries.

4.  1,4-dioxanne

Would you love to splash carcinogen on your skin?  Of course Not!  The nasty part is, this is a by-product of manufacturing, so some companies won’t list it.  To avoid encountering this, look for skin care products with the USDA Organic seal that bans the use of ethoxylation.  Or, you may skip products with these:  myreth, laureth, ceteareth, oleth, words ending with -eth, PEG, polyethylene, polyethylene glycol, polyoxyethylene, and oxynol.

5.  Mineral Oil

Don’t let the word fool you into thinking it’s organic.  This is a petroleum by-product which are derived from crude oil.  Imagine putting your car’s oil to your face. With time, it can cause your skin premature aging, clogging your pores until it can’t breathe.  Why do manufacturers use them?  Simple.  It’s pretty cheap and it can make a good filler, with no extra benefits.

If you’re curious on what the FDA has on product and ingredient safety, you can visit here.

Remember, beauty always come with a price.  Natural skin care products may come with a heavy tag price, but the gain is – priceless.

Think Twice before You Lather Up!

We have compiled our top 10 favorites, out of sheer exhaustion on many claims out there, and we backed it up with a simple reason why these superfoods can be good for you too:

1.  Phyto-plankton

These marine algae may be scarce, but it is full of many nutrients not commonly found even in the best of your green leafy veggies. Phytoplanktons sustain marine life and produce more oxygens than the trees in the forest.  It is very tough getting one that is truly healthful due to the processes that removes essential nutrients to make it saleable in the market.

2.  Berries

Spell Flavanoids, anti-oxidants, and phytonutrients.  These super health tandem are reason enough to try fresh, organic fruits – or your frozen and dried version.  You will still get the same free-radicals fighting power.  Be careful of commercially-produced juices and please, read your labels and avoid those extra sugars and artificial sweeteners.

3.  B for Broccoli

You might hate it, but if you choose between cancer and eating these healthy greens – what would it be?  This veggie is so rich in fiber, folate and the list goes on.

4.  Avocado

People think it’s full of fats – but … good fat, that is.  These ultimate super food is one complete package that makes you look better on the outside and feel great on the inside.  This fruit is good for your skin and heart.

5.  Pomegranate

Messy to eat, but tasty to drink. This fruit is sacred to the Greek goddess of love and proved to be a potent aphrodisiac, on top of its high antioxidant powers.

6.  Apples

Believe it when they say that an apple a day keeps the doctor away!  Apples are not only a good source of fiber, but drinking up your pure apple juice would mean reducing your risk for arterial plaque which can cause heart attack.

7.  Sweet Potatoes

Not all potatoes are bad and this one is an exception to the rule.  This potassium-rich tuber is great for the bones and blood.  Feel full with a serving and never feel the urge to crave for bad foods.

8.  Watercress

These may just be another salad topping but watercress is rich in Vitamin A and C, giving your body a wonder dose of natural antibiotics.  It’s great for people at risk of stress and even – cancer.

9.  Dark Chocolates

There’s no reason why you should be guilty indulging in chocolate pleasure, specially with pure, dark chocolates.  Cacao are said to be foods of the gods, with antioxidant powers greater than those of berries.  You may not be immortal like the gods, but it definitely makes you feel younger…and happier.

10.  Salmon

If you love your heart, then feast on a sumptuous serving of salmon that’s rich in omega-3 fatty acids.  Be very careful with the canned version or fish oil supplements, especially if it comes with a risk of mercury content.

Scouring the web, we like Dr. Perricone’s top 10 list of Superfoods too.  In the end, it is always choosing healthy foods and taking them in moderation – which matters the most.  If you’re going to shop for health foods out there, read your labels carefully.  Sometimes, fat-free is not really what you think it is.

Love Naturally Healthful!