10 Nutrients Women Need

Vitamin D works with your body to help absorb calcium, thereby reducing the chance of developing osteoporosis. New studies suggest that vitamin D also helps prevent several types of cancer, including those of the breast, ovaries and colon. In light of these latest findings, the old daily requirement for the vitamin is obsolete. Women under 50 need 400 IU per day, and if you're over 50, the amount should be increased to 600 IU. Vitamin D is found in oily fish like salmon, and many dairy products contain added vitamin D. It's also found in fortified cereals and multivitamins. Your body can also synthesize vitamin D from sunlight, so try to spend at least a few minutes a week in bright sunlight without wearing sunscreen.

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Magnesium

This mineral is one of the electrolytes responsible for metabolism and for maintaining a healthy heart, circulatory system and blood pressure. It also aids bone growth and keeps nerves and muscles healthy. Because it helps process calcium intake, it's essential in the prevention of osteoporosis. Women should get 320 milligrams of magnesium a day, and good sources include green vegetables, seafood, meats, nuts, kidney beans, dairy products, potatoes, bananas and peanut butter. Spinach, tea and cocoa can limit magnesium absorption. People with kidney failure should not take magnesium supplements.