Every year there are more and more studies that reveal what vitamins and nutrients have a positive impact on the health of the woman and her general condition.And it is - good news, because the correction of your diet - the easiest way to improve your health.We have identified six nutrients are most necessary for every woman.Be sure to make them a part of your well-balanced diet, you guarantee yourself excellent health and mood.
1. Folic acid
What is it: folic acid and folate are often used as identical things, but it is - a completely different matter.Folic acid - a synthetic form of vitamin B, which is in multivitamins and fortified foods, while folate - a type found in food directly.
How it works: low levels of folic acid in expectant mothers can cause birth of a child with disabilities.Women have entered into menopause, can also benefit from this substance.It is crucial in the production of new cells, and supports and retains your DNA;In addition, folic acid can prevent the emergence of some cancers, although these studies are still quite controversial.Folic acid reduces cysteine amino acids in the blood that is associated with development of dementia, cognitive attenuation, stroke and heart failure.Preliminary studies have also shown that the optimal intake can help prevent depression.
How much we need: least 400 micrograms a day.
Where can you find: folic acid can be found in rich, breads, grains, pasta, as well as multivitamins.Sources of folate are dark leafy greens like spinach and kale, nuts and legumes.Oral contraceptives, antacids, and some medications used to treat diabetes, can inhibit the absorption of folic acid, so that women who take them need to increase the consumption of acid.
2.Kaltsy
What is it: Calcium - the most abundant mineral in the human body.It is the foundation of the structure of bones and teeth.
How it works: calcium is responsible for the growth of bones and prevents osteoporosis.However, other benefits of the mineral is not so obvious.Preliminary studies have shown that calcium plays a rather big role in the prevention of breast cancer, although scientists can not prove exactly why.Research 2005 American Cancer Society showed that postmenopausal women who consumed more than 1,250 mg of calcium a day were 20% less likely to develop breast cancer than those who consumed less than 500 mg.Other studies have also shown that women who adhere to a diet high in calcium and vitamin D (a nutrient that plays a key role in soaking calcium), are less prone to premenstrual syndrome.
How much we need: before menopause daily rate is 1000 mg per day.After menopause, the border rises to 1,200 milligrams to help prevent the bone loss that develops with age.Since the body can not take so many at one time, divide your dose, consuming no more than 500 mg in one sitting.
Where can you find: rich sources of calcium include low-fat dairy products, almonds and some green vegetables, including broccoli and cabbage, in addition, special additives help reimburse you for the required rate of calcium.Calcium citrate is absorbed much more easily than calcium carbonate, especially if taken on an empty stomach.
3. Vitamin D
What is it: even though he is classified as a vitamin, but in our body works more like a hormone.When it is converted into a form of dietary supplement - calciferol - liver and kidneys, it helps the intestine to absorb large amounts of calcium, delivered food.That is why we often find calcium-rich foods, supported by vitamin D.
How it works: because vitamin D helps calcium absorption, it plays an important role in the prevention of osteoporosis.Although it - and so huge reason must take vitamin D, it has other useful properties.Recent studies have shown that vitamin D plays a major role in preventing certain types of cancer, including cancer, and breast, colon and ovarian cancer.It promotes cell instead they are damaged and become cancerous.
How much we need: daily intake of vitamin D is 200 international units (IU) for women aged 19 to 50 years old and 400 IU - aged between 51 and 70. Dietary recommendations do not take into account the new studies of pastseven years old, who argue that higher doses may be optimal, namely, the minimum standard is 400 IU, for those older than 51 - 600 IU.
Where can you find: vitamin D abundant in fatty fish like anchovies and salmon.Many dairy products and even cereals also contain this vitamin.One glass of milk contains 100 IU.As an additional source can be used multivitamins and supplements.Since vitamin D is fat-soluble (which means that it can not be digested without the aid of dietary fat), be sure to take it with food.Vitamin D - one of the few nutrients that our skin naturally reproduced;namely, during exposure to solar UVB rays.This is not a call to frequent sunburn, but 10 - 15 minutes of sun exposure a few times a week without sunscreen - is a good idea.It will provide you with the necessary amount of vitamin D.
4. Iron
What is it: mineral that helps blood circulation, delivering oxygen to the cells.
How it works: nearly two-thirds of iron in the body is found in hemoglobin (a protein in red blood cells that carries oxygen to the tissues).Therefore, the iron - a key element in maintaining energy levels.According to the data, women complain of fatigue three times more often than men, and this may be due to low levels of iron.In addition, low levels of iron can cause anemia.
How much we need: daily intake for women who had menopause is 8 mg, while the women of childbearing age and expectant mothers need 18 mg of iron daily.In the critical days of a woman loses a lot of blood, so it needs more iron.During pregnancy the recommended rate rises to 27 mg due to the need of the child.
Where can you find: are two types of iron: the iron contained in animal foods such as red meat, fish and poultry, and the iron in plant foods such as beans and spinach.From 15% to 35% iron body receives from food and vegetable iron only from 2% to 20%.To increase its consumption, along with the vegetable sources of iron, consume foods rich in vitamin C: tomatoes, red peppers, citrus fruits.
5. Fibers
What is it: there are two kinds of fiber: soluble and insoluble.Since both species pass through the body rather than absorbed into it, not all experts consider fiber to nutrients.But they do not deny its importance in the diet.
How they work: unlike folic acid, the benefits of fiber in the female physiology is not unique.Their functions apply equally to both women and men.Soluble fibers trap the bad cholesterol, before it is absorbed into the intestine, thereby reducing the risk of heart failure.Insoluble fiber passes through the body, cleansing the digestive tract.Fiber-rich foods also help in the most common problems among women - under the control of power and weight.These products are very nutritious and contain a small amount of calories.You are a long time do not feel hunger, since the fibers are digested quite a long time.
How much we need: strive to consume up to 30 grams of fiber a day, dividing this rate by three stages: 10 g - for breakfast, 10 g - for lunch and 10 g - for lunch.If you have been consuming enough fiber, begin immediately, starting with 15 g per day.Try to get to the end of the month the consumption increased to 30g.Too abrupt transition to fiber foods can cause digestive problems such as constipation or cramping.
Where can you find: products contain and soluble and insoluble fiber.Fiber-rich foods - it's oatmeal, whole grain breads, pasta (necessarily whole grain);popcorn, fruit, including apples and berries;Vegetables like broccoli and peas;beans, which contain more than 10 grams of fiber per serving.
6. Omega-3
What is it: fatty acid omega-3, a form of polyunsaturated fats are "good" fats.This name is the part of essential fatty acids obtained because the body can not convert fatty other molecules in the form of omega-3, it can only be supplied with food.
How they work: similar fiber benefits of omega-3 universal.Consumption of 100 g of fish rich in omega-3, two to three times a week can reduce the risk of stroke in women and 60%.Omega-3 maintain the required level of blood cholesterol and reduce blood pressure - thereby reducing the risk of cardiovascular diseases.Moreover, the functions of omega-3 as the anti-inflammatory agent reduces cellular inflammation that may degrade overall from arthritis to heart failure.
How much we need: 1.1 g daily.
Where can you find: Fish - the best source.Wild salmon, halibut, not white tuna, sardines, herring and anchovies are rich in omega-3 and low in mercury, a neurotoxin produced fish from water pollution.Dietary Supplements - as a good alternative;Choose fish oil capsules to get the purest form of omega-3.
Articles Source: mycharm.ru
