Scientists have identified six key elements necessary for the health of every woman.It is useful to know.
1. Folic acid
In fact, this is the B vitamins, which are particularly useful for pregnant women (and those who want to get pregnant).A deficiency can cause birth defects in the child's neurological.Folic acid is essential for the formation of new cells in the body, t. E. The lack of it immediately affects the skin, hair and nails.She also successfully counteracted the overproduction of other acid - homocysteine, which in large quantities leads to an increased risk of stroke, heart attack, diabetes, dementia and other diseases.
According to some scholars, folic acid helps prevent depression (including postpartum). daily dose of 400 micrograms (mcg).It is found in whole grain breads, pasta and spinach, nuts, beans and cabbage.
Among the most basic elements of calcium necessary for women.It is one of the basic building blocks for the body and especially important for the stru
dozasostavlyaet daily 1,000 milligrams (mg) before menopause and 1200 mg thereafter.Calcium is best taken 2 times a day (500 -600 mg).It is found mainly in milk products, almonds, broccoli, white cabbage.
3. Vitamin D
Although he refers to vitamins, it works as a hormone in the body.Liver and kidneys convert it into a special biologically active form - calciferol that helps remove more calcium from food.
It also protects against many serious diseases (including cancer of the breast, colon and uterus).Vitamin D is primarily required for normal thyroid function and protects the skin from damage and infection.
daily dose of vitamin 2, 5 g (for pregnant and lactating - up to 10 mg).Contained in the greatest quantity in fish, dairy products and eggs.
It plays an important role in supplying the body cells with oxygen - almost two-thirds of its volume in the body are part of hemoglobin, which binds oxygen and transports it to the tissues.Thus, the intake of iron is especially important to maintain the overall functionality and energy.The first consequence of iron deficiency is a common weakness that occurs 3 times more often in women than in men.
daily dose is 18 mg of iron (before menopause), and then - 8 mg.During pregnancy, the dose should be increased to 27 milligrams.
Found in liver, shellfish, meat and fish, spinach and beans.
to increase the absorption of iron from food nutritionists advise foods rich in this element to be used together with vitamin C. You can replace pills foods high in vitamin C - tomatoes, peppers, citrus.
Fiber Fiber (or cellulose) is a part of plant foods, which, in fact, is not absorbed by the body (although it is divided into soluble and insoluble).Cellulose is especially important for the functioning of the digestive and circulatory systems.The soluble fiber binds to cholesterol and prevents its absorption in the intestine and get into the blood.Insoluble fiber affect the intestine, having a kind of cathartic effect, necessary for women's health.
Fiber is processed slowly in the body and foods that contain it are low-calorie, t. E. Create a feeling of satiety without a large dose of calories.
daily dose is 30 grams, which should be divided into three equal parts, avoiding breakfast, lunch and dinner.Fiber is found mostly in oats, whole grain breads, pasta, corn, most berries, peas, beans and broccoli.
6. The omega-3 fatty acid
They are also called "useful" fat which can not be prepared by treatment of the organism from other fatty acids.That is why it is so important to get the proper amount of fat needed for health from food.
Regular consumption of foods containing omega-3 fatty acids, may be up to 3 times to reduce the risk of stroke and heart attack.Therefore, they are especially recommended for people over 45 years old.Research suggests that these acids have anti-inflammatory effects and reduce the painful symptoms of certain diseases (e.g., arthritis).
daily dose is 1, 1 gram.It contained only in fatty fish: salmon, tuna, herring, mackerel.