The best source of vitamin D is the sun. People over 70 should get more sun to help strengthen their bones. If you live in an area where it isn’t sunny very often, you might need to look at other ways of getting Vitamin D. For example, there are supplements out there that you can take. I’ve recently added fish to my diet and did you know that sockeye salmon are an exceptionally rich source of vitamin D? Other foods that you can add to your diet is eggs, sardines, shrimp, milk, and cod.

They say you should try and get 30 minutes of sunlight each day to get your recommended daily allowance of vitamin D. One of the main functions of vitamin D is to maintain proper calcium levels in the blood. Although it is necessary to get vitamin D, taking too much of it can be toxic. Because vitamin D is a stable compound. You can cook foods and store it long term and it won’t significantly reduce the potency. The production of vitamin D precursors in the skin can decrease with age, so it’s very important that you make sure you are getting enough in your daily diet.

You don’t have to be pregnant to enjoy the benefits of taking a prenatal vitamin. Prenatal vitamin supplements contain numerous minerals and vitamins. The iron, folic acid, and calcium content are especially important, not only to the mother but for the baby as well. The reason iron is so important to a mother and child is because it helps the blood carry oxygen to both of them.

Calcium is especially important because the mother needs to make sure she isn’t losing bone density while the baby is using the mineral for its own growth. Not all prenatal vitamins are the same. It has been recommended that folic acid be added to the pregnant mother’s diet. For example adding green leafy vegetables, citrus fruits, beans, and nuts to the diet is very beneficial. You can also find good amounts of folic acid in many fortified breakfast cereals and some vitamin supplements.

Fish Oils contain Omega-3 Fatty Acids which are the good fats your body needs to maintain many different functions for example Omega-3 supports the heart and helps maintain cardiovascular system health, Omega-3 is important to cellular and metabolic health and Omega-3 has a positive effect on the immune system, last but not least Omega-3 promotes bone health. It is so important that women, and men, get enough vitamins and minerals in their diet if they want to bee healthy.

Omega-3 fatty acids can be found naturally in nuts and avocados, fish, flaxseed, and canola oil. They are also available in some fortified eggs and dairy products. Because it is so important to make sure your diet includes fish oil you will be happy to know that you can take fish oil supplements. There are quite a few out there on the market, so talk to your health food store person to find one that most suits you.

Did you know that you have more calcium in your body than any other mineral? It has been said that the body stores more than 99 percent of its calcium in the teeth and bones to help make and keep them strong. We also need calcium for proper muscle and nerve function, blood clotting, and other body processes. Dairy products are an excellent source of calcium.

Milk is probably the most talked about source of calcium intake but did you know that 1 cup of soybeans, green, and raw contains 504mg of calcium? There are a lot of vegetables out there that are chock full of calcium. For example, kale, beet greens, collards, soy beans, mustard spinach, turnip greens, even wasabi, all have at least 100mg of calcium per cup. You need vitamin D to absorb calcium, so if you are taking calcium supplements, make sure it contains vitamin D, or that you add vitamin D along with the calcium.

Ginger is most famous as an effective treatment for motion sickness and nausea. Ginger contains gingerols, shogaols, zingeberene, compounds that lower cholesterol and blood pressure; it may reduce heart disease and cancer risk; help prevent blood clots; relieve headaches of the migraine type; and improve circulation.  Next time you are looking for a warm cup of tea, try the ginger tea. With so many benefits you can’t go wrong.

Some women have said that drinking ginger tea has helped alleviate menstrual cramps. There have been studies that show ginger as helping with stress and helps you maintain a happier, healthier mood. Before I go out on a boat I take a ginger supplement to help with seasickness and nausea. It really works great and I’ve found that it also helps to me relax when I drink a cup of hot spicy ginger tea. Both fresh and dried ginger have healing benefits but dried ginger is much more potent as most herbs are.

Not only are plants beautiful and bring great color to any room in your house, they have health benefits as well. If you are having headaches, heart problems, stress or if you are constantly trying to battle the common cold, it would be a great idea for you to run down to your local plant store and pick up a few house plants.  It has been said that having plants around your home will help you have cleaner air.

With all of the dust, pollens, animal hair, mites, etc that seem to our houses seem to collect, I think it’s a great idea to grow more plants. My mom has at least 50 plants throughout her home. When you walk in it almost feels like you have entered a small jungle. Ok, maybe not a jungle, but the greenery is amazing! Some plants are easier to grow than others so you will definitely want to speak with the horticulturist to find out what works best in your area. I don’t personally have a green thumb but I have been able to keep my plants alive just by watering them and putting them in a southern exposure window, or in a northern exposure window, depending on what they need.

I think women should make sure they are taking a multi-vitamin if they aren’t able to eat a lot of fresh fruits and vegetables. We have all heard how important it is for pregnant women to take pre-natal vitamins, but I think it’s essential that all women, whether pregnant or not, young or old, should make sure they are getting the right amount of vitamins. One of the most important vitamins I think women need to make sure they are getting is Vitamin D.

Did you know that you can get vitamin D from being in the sun? You only need to be out in the sun for 10-15 minutes to get a great amount of vitamin D. A lot of people are lactose intolerant and it makes it difficult to get vitamin D because they can’t drink milk or eat dairy products. You can take a vitamin D supplement, but sometimes I’ve noticed that my body doesn’t seem to grasp on to the vitamin pill and it comes right out as very concentrated urine. some things you can eat that contain high amounts of vitamin D are: mushrooms, herring, salmon, halibut, sardines, oatmeal, and eggs. So for all of you women out there that aren’t getting enough Vitamin D, try eating some of the above recommended foods.