VITAMIN D: You need this one to maintain healthy bones, boost immunity, and keep cancer cells from growing. A Harvard University study showed women under age 50 may need 10 times more than the current recommended daily 200 IUs. Drink at least 2 glasses of D-fortified milk or orange juice daily. Up to 15 minutes outside getting sunshine on your body can help.

MAGNESIUM: This helps ease up on those nasty menstrual migraines and tension headaches. Eat regular meals to get enough of this nutrient. The top source of magnesium is nuts.

IRON: If you don’t have enough iron in your system you are at risk for anemia, fatigue and hair loss. About 3 ounces of beef provides approximately 20 % of the recommended level. You can also get iron from beans, tofu, and spinach. Vitamin C also helps your body utilize the iron better.

CALCIUM: While a well known bone builder, calcium also helps reduce PMS symptoms. Cereal with milk for breakfast can start your day’s worth of calcium especially if you make sure the cereal has at least 10% of the recommended RDA amount of calcium. Multivitamins also have calcium included.

FOLIC ACID: A low intake of folic acid gives you a higher risk of heat attack or colon cancer. Salads are wonderful to get enough of this nutrient. Eat one a day and you’re doing great!

Eating foods rich in iron (which included beef) will help you from having anemia. Vegetarians, women who have heavy periods, people who have ulcers, or are pregnant are likely to get anemia. People undergoing chemotherapy can also develop this disease.

Anemia can damage the heart because the body isn’t getting enough oxygen. Anemia can cause fatigue, shortness of breath, dizziness, pale skin and concentration problems. You need to have this diagnosed so medications can be started. Dietary changes and supplements can help. It’s very important to discuss any continuing tiredness because anemia can be so mild it won’t cause any major symptoms.