Down with sore throat and flu probably due to the insufficient nutrients I consumed. Came across an article that stated as follow;
Nutrients Women Need Most
1. Iron
A mineral found in red blood cells, and the additional intake helps compensate for the amount of iron lost through menstruation. Not getting enough puts you at risk for anemia and may also lead to fatigue or hair loss.
Rich Sources: liver and beef, other sources include tofu, baked beans, spinach, and fortified cereals
2. Calcium
To build peak bone mass during our early years, which helps prevent the development of osteoporosis that can occur later in life. Recent research also shows that women who get sufficient calcium have a 31 percent lower risk of pre-menopausal breast cancer and an 11 percent lower risk of high blood pressure.
Rich Sources: milk, cheese and yogurt, as well as fortified cereals
3. Magnesium
For more than 300 biochemical reactions in the body -- from regulating blood sugar levels to supporting a healthy immune system. A deficiency in this mineral may cause menstrual migraines and tension-type headaches, and may increase your diabetes risk.
Rich Sources: green vegetables and most nuts
4. Folic Acid
Needed for the development and growth of new cells. A low intake has been linked with a higher risk of heart attack and colon cancer.
Rich Sources: leafy vegetables such as spinach, turnip greens, lettuces, and peas, as well as fortified breads and cereals
5. Omega-3 fatty acid
Considered "good" fats, boosting good hdl cholesterol and decreasing blood pressure to lower the risk of stroke and cardiovascular disease.
Rich Sources: fish such as wild salmon, halibut, non-white tuna, sardines, herring, and anchovies
Nutrients Women Need Most
1. Iron
A mineral found in red blood cells, and the additional intake helps compensate for the amount of iron lost through menstruation. Not getting enough puts you at risk for anemia and may also lead to fatigue or hair loss.
Rich Sources: liver and beef, other sources include tofu, baked beans, spinach, and fortified cereals
2. Calcium
To build peak bone mass during our early years, which helps prevent the development of osteoporosis that can occur later in life. Recent research also shows that women who get sufficient calcium have a 31 percent lower risk of pre-menopausal breast cancer and an 11 percent lower risk of high blood pressure.
Rich Sources: milk, cheese and yogurt, as well as fortified cereals
3. Magnesium
For more than 300 biochemical reactions in the body -- from regulating blood sugar levels to supporting a healthy immune system. A deficiency in this mineral may cause menstrual migraines and tension-type headaches, and may increase your diabetes risk.
Rich Sources: green vegetables and most nuts
4. Folic Acid
Needed for the development and growth of new cells. A low intake has been linked with a higher risk of heart attack and colon cancer.
Rich Sources: leafy vegetables such as spinach, turnip greens, lettuces, and peas, as well as fortified breads and cereals
5. Omega-3 fatty acid
Considered "good" fats, boosting good hdl cholesterol and decreasing blood pressure to lower the risk of stroke and cardiovascular disease.
Rich Sources: fish such as wild salmon, halibut, non-white tuna, sardines, herring, and anchovies