A balanced diet is a cornerstone of health. But women have special needs. Iron is one of the keys to good health and energy levels in women. Iron-rich foods include red meat, chicken, turkey, pork, fish, kale, spinach, beans, lentils and fortified breads and cereals. Plant-based sources of iron are more easily absorbed by your body when eaten with vitamin C-rich foods. So eat fortified cereal with strawberries on top, spinach salad with mandarin oranges or add tomatoes to lentil soup. Women of childbearing age need folic acid to decrease the risk of birth defects. Folate is found in citrus fruits, leafy greens, beans and peas. Plus there are fortified cereals, rice and breads.

For healthy bones and teeth, women need calcium-rich foods every day. Calcium keeps bones strong and prevents osteoporosis, a bone disease in which the bones become weak and break easily. Calcium-rich foods include milk, yogurt and cheese, sardines, tofu (if made with calcium sulfate) and calcium-fortified foods including juices and cereals. Make your foods work for you by choosing a variety of them. Learn more at LiveBest.info

This is Judy Barbe helping you LiveBest.