Dear ladies, on the occasion of the most feminine day of the year – March 8, we decided to present you our series dedicated to this holiday. The column is called "Favorite 8" and in it we tell you about our preferences and favorite products in different areas - he alth, beauty, fashion, home. In eight consecutive topics, we will share our favorite 8 things, about which we will tell you curious and interesting details. In today's topic, we will pay attention to the most valuable and important nutritional elements for women's he alth
1. Iron
One of the main functions of this element is that it carries oxygen to the body, contributes to the production of red blood cells, strengthens immune function and regulates body temperature. Women need it because it helps us avoid anemia, fatigue, shortness of breath, which are typical signs of a weakened immune system. The average daily iron requirement is approximately 18 milligrams.
Where to find it?
In dark green leafy vegetables, red meat, fish, legumes and whole grains.
It is recommended to consume them in combination with vitamin C to facilitate the absorption of iron in the body.
2. Calcium
Thanks to calcium, we strengthen the he alth of bones and teeth, as well as muscle function. It is one of the best and most valuable vitamins for women because our body needs it, especially for optimal bone he alth. And since women start losing bone density as early as their 20s, it's important to get it regularly.
Where to find it?
In dairy products such as milk, cheese, cheese, also in leafy greens, kale, broccoli.
3. Magnesium
This valuable element contributes to the normal function of the nervous system as well as the muscles. It helps maintain a normal heart rhythm, have he althy bones and regulate blood sugar levels. Last but not least, it has a beneficial effect on blood pressure, helping to keep it within normal limits.
Deficiency of magnesium in the body can lead to chronic urges to vomit, diarrhea, migraines.
Where to find it?
In green vegetables, pulses, nuts, seeds, as well as in unrefined whole grains.
4. Biotin
Biotin is important for our energy levels. It also plays an important role in the maintenance of a number of enzymes, which are involved in the metabolism of carbohydrates, fats and proteins. The vitamin is also involved in:
gluconeogenesis – a metabolic pathway that allows the production of glucose from sources other than carbohydrates, such as amino acids;
synthesis of fatty acids – biotin supports the enzymes that activate reactions important for the synthesis of fatty acids;
enzymes of which biotin is a component are involved in the metabolism of several important amino acids, including leucine.
Biotin contributes to the strengthening of brittle nails, as well as he althier and more beautiful hair.
Where to find it?
Sunflower, liver, sweet potato, almonds, avocado, eggs, milk.
5. Vitamin D
Contributes to good bone he alth, cell growth, supports the normal function of the neuromuscular and immune systems. With vitamin D deficiency, bones can become thinner, more brittle and more brittle.
Where to find it?
In fattier fish like salmon and tuna, black beef liver, cheese.
6. Vitamin A
This valuable vitamin strengthens the function of vision, contributes to the good condition of the skin and the immune system as well. Vitamin A is important for the creation and repair of skin cells. It also helps to counteract the inflammation caused by skin problems. Not having enough vitamin A can cause eczema or other skin conditions to develop.
Where to find it?
In green leafy vegetables as well as orange and yellow vegetables, especially sweet potatoes and carrots. You can also get it by eating tomatoes, fruits, dairy products, liver, fish.
7. Probiotic
Probiotic bacteria are involved in a wide range of body processes and functions important for digestion and the quality absorption of any nutrient. Our immunity largely depends on the he althy course of these complex processes.
Probiotics are also good for the gut. The better the condition of our intestines, the better will be their cooperation with the rest of the organs and systems in the body. The condition of the gut is of great importance to the life and balance of every system in the body, including the immune system. Probiotics contribute to restoring and maintaining balance in the invisible ecosystem in our intestines.
Probiotic bacteria can also affect the skin and its condition. Billions of bacteria live on our skin, which are part of this beneficial microbiome and whose task is to protect the body from the entry of disease-causing bacteria through the skin. A good balance of probiotic bacteria in the skin can contribute to the relief of acne, eczema, allergic inflammation, hypersensitivity to certain products and ingredients, promoting faster wound healing.
Where to find it?
In yogurt and fermented foods like kombucha, kefir, pickles.
8. Vitamin C
Vitamin C is a very powerful antioxidant that helps strengthen the immune system by stimulating the production of white blood cells, including specific cells that attack external pathogens that have entered the body. Vitamin C also increases the concentration of existing antibodies and stimulates the formation of new ones. It fights free radicals that cause inflammation, cardiovascular disease, cancer, arthritis, skin and body aging.
Thanks to it, the body absorbs iron better, and this mechanism is of great importance for the formation of red blood cells and their fitness and ability to carry oxygen to the tissues.
Where to find it?
In all fruits and vegetables, but especially citrus, red pepper and broccoli.
