The nutrients needed for women every day

Iron

Iron transports oxygen in the body, supports the production of red blood cells, immune function, cognitive development, and air conditioning. Iron deficiency can lead to reduced red blood cell production, causing fatigue, shortness of breath, immunodeficiency. Blood loss during menstruation causes depleted iron storage of the body. Women have a lot of menstruation should eat foods that provide a lot of iron.

Dark green leafy vegetables, lean red meat, chicken, turkey, fish, beans and whole grains are rich in iron. Eat iron -containing foods with vitamin C such as sweet potatoes, broccoli that supports the body to absorb this minerals. Women 19-49 years old should have 14.8 mg of iron daily and over 50 years old is about 8.7 mg. Women still have menstruation after 50 years of age may need iron equivalent to 19-49 years old.

Zinc

Zinc can prevent inflammation, and develop T cells – part of the immune system, against viruses. Zinc supports blood clotting, awareness of taste, keeping blood sugar stable. This mineral is important in healing, maintaining digestion, healthy metabolism. Foods rich in zinc minerals such as oysters, beans and seeds.

Omega-3

Omega-3 supports the normal functioning of the brain; High blood pressure lower, inflammation and the risk of chronic diseases such as heart disease, cancer, arthritis. People who eat a lot of fish have high content of omega-3 fatty acids with little degeneration.

Vitamin C

This vitamin promotes the growth and restoration of tissues, bones and teeth of the body. They act as antioxidants to prevent some damage caused by free radicals.

Signs of vitamin C deficiency include dry hair, split ends, gingivitis, scales, bruising, nosebleeds, resistance to infections. Vitamin C is also often used as ingredients in skin care products because of the body supporting collagen – a protein to create skin, cartilage, tendon, ligament, blood vessels. Citrus berries, red peppers and broccoli have this vitamin. Adults 19-64 years old need 40 mg of vitamin C per day.

In addition to a scientific diet, sleep is important for women’s health. Melatonin promotes adjustment of other hormones, maintains the biological rhythm of the body, determines the time of going to bed and waking up, releasing reproductive hormones in women. If low melatonin concentration causes difficulty sleeping, increases the risk of disease. Eat spinach, eggs … contribute to increasing melatonin production for the body.