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Women who choose healthy foods and drinks more often can help prevent or manage many health problems that affect women. And studies show that when a woman eats healthy, everyone in the household is more likely to eat healthy.

B12 - Essential for normal blood and brain function. Aim for 2.4 mg per day, it's water soluble so you pee out what you don't need.

Calcium - Essential for muscle contaction, nerve and heart function.  If you don't get enough it steals from your bones.  Women 40-50 need 1,000 mg a day, over 50 you need 1,200 mg.

Vitamin D - Deficiencies linked to diabetes, heart disease, multiple sclerosis and breast and colon cancers. Plus Vitamin D is essential for absorption of calcium in the body.

Magnesium - Helps regulate blood pressure.  Deficiencies linked to heart disease, diabetes and inflammation.  It also helps the body absorb calcium and plays a role in muscle, nerve, and heart function, as well as blood glucose control.  Women 40 and up need 320 mg a day.  Magnesium is found in dark leafy greens, beans, nuts, seeds and avocados.

Potassium - Keeps blood pressure in check, decreasing chance of stroke. Too much potassium can damage the gastrointestinal tract and the heart, and can cause potentially life threatening cardiac arrhythmias. Women on need about 2g of Potassium which can be found in bananas, sweet potatoes, chard, beans, and lentils.

Omega-3's - A fatty acid that helps counteract some of the negative changes that come with aging, like increased heart disease and cognitive decline. Omega3 helps lower blood pressure and LDL ("bad") cholesterol levels, reduce the risk of heart disease, and play a role in keeping memory sharp. Omega3 can be found in fish, walnuts, flaxseeds, and leafy vegetables, taking a supplement is a good way to make sure you're getting enough.  Women need 500mg if you're healthy 800-1,000mg if you have heart disease and 2,000-4,000 if you have high triglyceride levels.

Probiotics - Important essentials for women 40 and up. Probiotics play a role in keeping the gut healthy and weight down, and even in lowering risk of heart disease, diabetes, and stroke, all of which is especially important around 40 when muscles mass starts to decrease, making it easier to put on weight and develop insulin resistance.

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