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Asparagus Mary

Five Key Supplements For Women

We all require vitamins and minerals to protect our bodies from many diseases and to be healthy. Women however, require more unique supplements because they're more prone to diseases and conditions as a result of their physiological make up. For example, women are susceptible to osteoporosis, which can cause them to break their hips and other bones at the slightest fall. Women also can get cervical cancer or breast cancer and these of course are conditions that are isolated to women. As a result, girls are required to take special supplements that will make them healthier and will help them fight off these diseases or diseases. Women need to take certain supplements which will make them stronger and help them fight off certain conditions that only they are susceptible to. What are these supplements and how can they help? Read on to know more.

* Calcium - Perhaps one of the most important supplements that girls need today. Earlier on, it was widely believed that just women who were menopausal or had reached a certain age like 45 needed to take calcium supplements. But these days, the harried lifestyle that we lead has not helped significantly in terms of providing the calcium needs to girls from their regular diets. Processed foods have become a part of the culture and everyone knows that very little nutrition can be derived from them. This is why it has become important for girls in their 20s and 30s as well to start taking calcium supplements. Be careful about what calcium supplement you take such as calcium carbonate, dolomite, or ground oyster shells, they're very poorly absorbed. Do your best to get it from organic sources like kale and broccoli.

When the calcium quotient in a girl's life is lowered significantly, she's susceptible to osteoporosis, a disease in which the skeleton is weakened and bones break easily. Women who are lesser than 50 years of age should take calcium supplements of at least 500 mg, while those who are above 50 years should take 800 to 1000 mg of calcium in a supplement. While supplements ensure that your calcium requirements are met properly, you should also try and take calcium as part of your diet also. So, make sure to add milk and milk products. Whenever looking for calcium supplements, make sure to look for those that are fortified with Vitamin D.

* Omega 3 - Omega 3 fatty acids are important because they can lower the risk of heart condition considerably. Normally, heart condition was considered to be something that men were prone to, more than girls, but all that has changed now. With changing lifestyles and increased pressure on all fronts, girls today are also equally prone to heart problems. Omega 3 is typically found in oily fish and women who do not eat fish that regularly are losing out on the great benefits that omega 3 offers.

Frequent intake of omega 3 is linked to lowered levels of triglycerides, healthier joints and reduced inflammation. In recent times, there has been research to recommend that lowered amounts of omega 3 are also connected with mood swings and depression.

Girls who will benefit from omega 3 are those who do not consume fish regularly, those who have a risk of heart condition (either in the family or because of high triglycerides), pregnant and nursing women and girls who are overweight and suffer from tenderness in the joints.

* Folate - Folate is usually the most overlooked vitamin because it is not considered to be that life changing or essential. But in fact it is. Folate is soluble in water and is mostly found in dark leafy plants such as spinach and asparagus. Folate is really quite essential because it is required to form DNA and this is much more required in women who are of child bearing age.

Pregnant women in the early stages of their pregnancy can cause great harm to their babies if they don't take sufficient folate in the first few weeks itself. Babies can develop a condition known as spina bifida in which the spine is left unclosed at the crucial stage of their formation. Usually girls are not aware that they're pregnant and this is what causes the problems. This problem can be avoided if girls take folate supplements regularly even when they are not pregnant.

Hence all adult girls should take folate supplements of at least 400 mcg while those who are pregnant should take 400 to 800 mcg of folate.

* Co-enzyme Q 10 - Co-enzyme Q 10 is a nutrient that acts as a powerful antioxidant in the body, keeping you young and helping you have a healthy heart. This nutrient is soluble in fat and can be found mostly in meat and fish. Women who do not eat either of these are vegetarians should ideally consider taking supplements of co-enzyme Q10 because they cannot get it from their diet. Also, those girls who are at risk for cardiovascular disease and cancer should take this supplement as well.

On a daily basis, at least 30 to 100mg of co-enzyme Q10 should be taken in the form of supplements. In case you're taking more than 100mg, then split it into 2 doses so that there is better absorption. It is also recommended to take the supplement along with meals or oil based gel capsules.

* Lutein - Lutein is an antioxidant that helps fight blindness in older girls. It is also found in the breast and cervix and keeps these tissues healthy. In the skin, lutein protects from the damage inflicted by sunlight. Typically, lutein is a carotenoid which is fat soluble and can be found in corn, egg yolks and dark green leafy vegetables.

Women who have a known risk of Age Related Macular Degeneration (AMRD) should take lutein supplements. Also those who are always in sunlight and face pollutants regularly should also take lutein to protect their skin. Ideally, a supplement should contain 6 to 10 mg of lutein, and when it is taken with food, it is absorbed better.

These five supplements aren't the just supplements that girls should take, although these are some of the five most essential supplements that should become a part of your regular lifestyle. Most women tend to take vitamins that have a combination of all the essential vitamins in them and this is a great idea, although care should be taken to include these supplements also to maintain good health.

About the Author

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i am going out for a meal next week and this is the menu whats the healthiest options?

STARTERS- Cream of veg soup, Fan of honeydew melon with fruit coulis, Prawn cocktail served with mary rose sauce and paprika
MAINS- Supreme chicken with cheese and bacon served with a mustard sauce. Poached salmon served with asparagus and lemon caper sauce, aborigine, tomato a veg dish basically

The honeydew melon, prawn cocktail and the poached salmon

Asparagus Mary
Cooking with Mary, How to Grill Asaragus

Mary Washington Variety of Asparagus in a Harvest Basket (Asparagus Officinalis) $24.99 Wally Eberhart Mary Washington Variety of Asparagus in a Harvest Basket (Asparagus Officinalis) - Photographic Print

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Asparagus, Plant Once, Enjoy for Years

Asparagus can be grown from seed but Gardening or Farm Stores will recommend planting "1 year crowns". I quite agree as the harvest time is moved one year sooner and the crowns have already germinated thus reducing the odds of failure. These same stores will likely instruct you to dig a trench (usually 6 or more inches deep and 12 inches wide by 2 feet in length for each crown).

Asparagus needs good drainage and fertile soil with a neutral ph of 7.0. Some suggest adding 1 inch of soil (or compost) every month or so until the trench is filled or 2 inches over the crowns and add 2 inches every year. I choose the latter but not the trench. My soil is rock and clay, weeds don't even like it. It will not drain water, it is not fertile and also very difficult to dig. The answer was a raised bed.

First mix compost into the area that is to be the location of the raised bed (my dimensions are approximately four by eight feet), a flat level area is best. Then using Pressure treated 2x6's about eleven inches high and an inch and a half thick, build a box 42½ x90½ inches on the outside. Make sure the diagonals match to insure that the box is square. Then position 2x2 stakes at the inside corners and half way down the sides and drive them into the ground. Next, to isolate the pressure treated lumber from the soil, line the bottom, inside and top of the box sides with plastic (a type that won't leach into the soil and also will prevent the pressure treated lumber from doing the same). Leave the center of the box uncovered and open to the soil.  You may attach the sides to the stakes from the outside using short screws to avoid damaging  the plastic liner. Add a seat for comfort by cutting 2x6s to create a four foot by eight foot frame that can be attached to the top of the box. Looking down on the box, It will look like a picture frame.  (I planted ten crowns in my box)

In Upstate New York, "Mary Washington, Purple Passion and two Jersey Varieties" were recommended to me. I have been very happy with the results.

Plant your asparagus and fill your box by whichever method you favor. Wait at least two years to harvest from crowns and three years for seeds. Stop harvesting before July in most areas and allow the tops to grow as it strengthens the crowns. Add soil (compost) in late fall or very early spring.

Start to enjoy fresh asparagus from your garden, steamed or roasted with butter or hollandaise sauce. Maybe Eggs Benedict or Ham-Asparagus Strata would suit you better. Yummy.

Asparagus can be frozen. It must be blanched in boiling water, cooled, somewhat dried and placed into freezer containers. If using freezer bags remove as much air as possible. Charts are available in cookbooks and on the web. Time for boiling is based on thickness of the spears. Always snap or cut off the hard woody part and wash before boiling or cooking. Use a processor or blender to puree the removed parts, then strain and make a cream soup with the cleaned pulp. Waste not, as there are a lot of recipes.

About the Author

A victim of downsizing, currently a househusband and starting an Internet business (website is http://www.projectorpresents.com). Father of four, grandfather of five. Love to cook. watch movies, read books, play music (most strings and vocals), work in my vegetable garden, and putter in my barn (woodworking and crafts).

Bunches of Asparagus Salt & Pepper Shakers Set S/P $13.88 Bunches of Asparagus Salt & Pepper Shakers Set S/P...

Beeton Vegetables Photo Mugs Potato croquettes - spinach a eggs - asparagus - cauliflower - wafer potatoes - mushrooms - peas - French beans - stuffed tomatoes - carrots ....

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Asparagus Mary