7. Vitamin C & Iron
Vitamin C and iron make a powerful combination of energizing nutrients, and that is primarily because vitamin C makes the body absorb iron more readily. You can make this combo by simply pairing up some blueberries with your oatmeal, or adding bell peppers to your bowl of spinach.
Eating iron by itself will take time in allowing the body to absorb and make use of this nutrient, but if you pair it up with vitamin C, your body will be able to absorb it more readily and efficiently.
8. More Protein for an Active Lifestyle
Experts believe that the amount of protein an individual’s body requires depends entirely on how active their lifestyles are. If your lifestyle is not that active, you should aim for consuming at least a gram of protein for every kilogram of your body weight, or even slightly less than that.
You can obtain your weight measurements in kilograms by simply multiplying it with 0.8, which should provide you with the grams of protein you need to consume. For instance, if a 100 pound woman weighs 60 kilograms, you multiply 60 by 0.8, which gives you around 48 grams of protein a day. Realistically, you should aim for at least 35-40 grams of protein.
When your physical activity increases, the amount of protein your body needs also increases. If you exercise regularly, or you are a competitive athlete, body builder, or mountain climber, you need to multiply your body weight in kilograms by 1.6-2.2. Experts recommend completive athletes to consume at least 100-150 grams of protein a day.
9. Calcium-Rich Veggies
Dairy products are not the only source of calcium, although milk and yogurt are brimming with the largest concentrations of this bone-strengthening nutrient. You can add calcium to your daily diet by consuming soybeans, kale, broccoli, spinach, collard greens and almonds.