Meet the multitasking marvel: the MOM! Juggling countless tasks daily, moms often neglect their own nutritional needs. This guide highlights six essential nutrients to keep moms energized, healthy, and at the top of their game.

Nutrients Moms Need for Optimal Health

Amidst the chaos, it's easy for moms to miss out on vital nutrients. Stress and a hectic schedule can further deplete these essentials. Let's delve into the nutrients that are crucial for every mom's well-being.

1. Protein

Protein, the body's building block, plays a pivotal role in muscle maintenance, immune system support, and metabolic functions. A protein deficit can lead to fatigue, recurrent colds, mood swings, and muscle weakness. Plant-based sources like tofu, legumes, and lentils, especially when paired with grains, ensure a protein-rich diet. Aim for:

  • 1 cup of plant-based protein
  • ½ cup of grains

2. Complex Carbohydrates

Carbohydrates break down into glucose, fueling our bodies and brains. Insufficient carbs can result in fatigue, brain fog, and mood swings. Opt for complex carbs like:

  • sweet potatoes
  • brown rice
  • farro
  • beans
  • squash
  • whole grain bread
  • oats
  • many types of vegetables

3. Healthy Fats

Omega-3 fatty acids are vital for brain health, hormone balance, and inflammation reduction. They also aid in the absorption of vitamins A, D, E, and K. Incorporate these plant-based sources:

  • flax seeds
  • walnuts
  • hemp seeds
  • chia seeds
  • flax oil (a few times per week, use on a salad instead of olive oil!)

4. Vitamin C

Vitamin C, a potent antioxidant, is essential for immunity, collagen synthesis, and overall health. Boost your Vitamin C intake with:

  • citrus fruits
  • strawberries
  • bell peppers
  • broccoli
  • brussels sprouts

5. Zinc

Zinc, often overlooked, is crucial for immunity, wound healing, and mental well-being. Ensure adequate zinc intake with:

  • cashews
  • hemp seeds
  • oats
  • chickpeas
  • tofu

6. Iron

Iron is vital for preventing anemia and ensuring overall vitality. Plant-based iron sources include:

  • lentils
  • spinach and other dark leafy greens
  • black beans
  • pumpkin seeds

An Easy Solution: The Power Salad

Feeling overwhelmed? Combine these nutrient-dense foods into a hearty salad. It's a simple, delicious way to ensure you're getting all the essential nutrients, whether you're at home, work, or on the go.


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