Do you care about your health? Check if your diet contains enough of these vitamins, macro- and micronutrients.
Which ones? Let's take a closer look.
Iron
The female body loses a lot of iron during menstruation.
This leads to lethargy, weakness, dizziness, depressed mood, weakening of the immune system.To replenish iron stores in the body, you need to regularly eat liver, broccoli and other dark green leafy vegetables, soy, lentils, bananas, buckwheat.
Usually women need 18 mg of iron per day, pregnant women - 27 mg.
Calcium
The bones of the female body lose their density after 20 years.
To keep bones and teeth strong, to protect yourself from fractures, you need to consume 100 mg of calcium per day /
Where to get calcium from? Milk, cheese, fermented milk products, dark green leafy vegetables (different types of cabbage).
Magnesium
This element allows you to maintain the functioning of the nervous system, helps to maintain calm, strengthens the immune system, bone and muscle system.
In addition, magnesium helps to regulate blood glucose levels and normalizes blood pressure.Before 30 years, the norm of magnesium intake for women is 310 mg per day, after 30 years - 320 mg.
To get enough magnesium, look for foods like wheat bran, pumpkin seeds, flax seeds, cashews, almonds, sesame seeds, and beans.
Vitamin A
An irreplaceable assistant for your vision, as well as for healthy skin and good immunity.
It is important not to overdose on vitamin A: otherwise the immune system will work too actively and allergies will arise.
For women, it is enough to consume about 700 mcg of vitamin A per day.Where to get it: fish oil, carrots, beef liver, parsley, dill, celery, spinach, eggs, dried apricots, cheese.
Folic acid
Not all women know that folic acid is important for more than just pregnant women.
During pregnancy and lactation, its daily dose simply needs to be increased.
Folic acid is responsible for cell growth and division, DNA integrity, and prevents the appearance of tumors.In addition, it promotes good immunity, heart and vascular health, the process of hematopoiesis, and the functioning of the nervous system.
A non-pregnant woman needs 400 mcg of folic acid daily, a pregnant woman needs 800 mcg.
Where to get folic acid: Beef and pork liver, legumes, spinach, asparagus, whole grains, flaxseed oil, broccoli.
Biotin (vitamin B7)
Biotin helps to assimilate amino acids and carbohydrates, is responsible for the formation of fatty acids and sugar in the blood.
Also, this vitamin is a sulfur transporter - that is, it contributes to the health of the skin, hair and nails.
In addition, biotin normalizes the digestive tract and psychoemotional state.Women need at least 50 micrograms of biotin per day.
You can get it by adding liver and other offal, legumes, cauliflower, nuts, eggs, milk, cereals, raspberries to the diet.
Vitamins B6 and B12
These vitamins contribute to healthy skin, nails, hair, eyes. They also contribute to the normal functioning of the nervous system, improve metabolism.
Vitamins B6 and B12 help you focus better, cope with stress and stress more effectively.
In addition, B12 is responsible for the hematopoietic function and the level of hemoglobin, but its lack quickly leads to stomach problems - gastritis and ulcers.You need to consume at least 1.3 mg of each of these vitamins per day (for pregnant women, the dosage is higher, it should be checked with the doctor).
What foods contain B6 and B12: wheat bran, offal, cod, tuna, herring, mackerel, milk, eggs, cauliflower, broccoli.
Omega-3
The list of benefits of omega-3 fatty acid is long:
- normalization of metabolism,
- healthy hair and nails,
- skin elasticity and hydration,
- cleansing of blood vessels,
- improved heart function,
- normalization of blood sugar,
- an obstacle to the development of osteoporosis and bone loss,
- maintaining joint health,
- stimulation of immunity,
- protection of the respiratory tract from infections,
- prevention of oncological diseases,
- improving brain function, memory functions, etc.
Where the most omega-3s are found: olive and flaxseed oil, oily fish (salmon, tuna, sardines, mackerel), nuts, broccoli, avocados.
Vitamin E
This vitamin is a good antioxidant, thanks to which it helps to maintain cell health and is involved in the prevention of cancer.
Also, vitamin E is important for the functioning of the thyroid gland, the health of the ovaries and blood vessels.
In addition, this vitamin supports the health of vision, hearing, and reduces the risk of heart attack and stroke.The daily norm of vitamin E is 8 mg (for pregnant women - 15 mg).
What foods contain: dill, parsley, spinach, cereals, broccoli, sea buckthorn, bran, milk, eggs, liver.
Zinc
Zinc helps the body absorb vitamins A and E. It is also responsible for the health of skin, nails and hair, protects the body from toxins and helps fight viruses, regulates blood clotting and blood sugar levels.
In addition, zinc improves vision, and its lack contributes to the development of cataracts.Women need about 8 mg of zinc per day.
What foods contain zinc: seafood, meat, eggs, cheese, nuts, buckwheat, beans, fruits.
You will also find it helpful to read:
- what tests are required for women depending on age
- what painkillers should not be drunk during menstruation
- 7 unpleasant changes in the body due to a very strict diet
