To be cheerful, energetic, smiling, beautiful and feel comfortable every day, a woman has herspecial needs. The female body goes through different stages over the years. It is these stages that make the needs special.
See what you need to take everyday to be always in shape.
Folic acid
It is extremely important for women of childbearing age. Thanks to this important vitamin, you will have a he althy pregnancy. Folic acid deficiency can lead to neural tube defects in the baby.
In addition to dietary supplements, you can get your daily intake by eating green leafy vegetables, avocados, liver, and more.
Iron
In order to always be in shape and available to your loved ones, you must be energetic and cheerful. Lack of iron in the body can lead to fatigue, insomnia and lack of concentration. Thanks to it, the oxygen in your body reaches every single cell and organ.
With the monthly cycle the woman loses iron, which must be restored. That's why your menu should have enough red meat, broccoli, beans, liver and other iron-rich foods.
Calcium
It is an important trace element for keeping bones and teeth he althy and strong. We need it throughout our lives because as we age and especially after the age of 35 we begin to lose calcium.
Adequate calcium intake can also reduce PMS symptoms. Eat more of milk, cheese, spinach, kale, almonds and more.
Vitamin D
This vitamin is important for calcium absorption, for breast he alth, for good mood. Apart from the consumption of dairy products, you can get it in the form of a dietary supplement and by exposing yourself more often to the sun's rays.
Magnesium
Magnesium is an important element for the nervous system, muscle tone and maintaining bone strength. It also reduces the risk of osteoporosis, cardiovascular disease and regulates blood pressure. Good sources of magnesium are pumpkin seeds, spinach, black beans, dried apricots and almonds.
Vitamin E
An important vitamin that fights free radicals, boosts immunity, takes care of the he alth of eyes, skin and hair. He it is mainly found in fattier foods such as fish, nuts and seeds, avocados and others. A woman needs about 15 milligrams of vitamin E per day.
Omega-3 fatty acids
An important nutritional element for every woman. They help reduce blood pressure, reduce the risk of developing chronic diseases. Consume more of oily fish like salmon, sardines, herring and others.
Fibre
Fiber should be present in your menu every day. They improve the activity of the digestive and excretory system. Reduce the risk of hemorrhoids,diverticulitis, bowel problems, diabetes, heart disease, cancer and more. Women need about 25 grams of fiber per day.
Some of the he althiest sources of fiber are fruits and vegetables, whole grain breads, cereals and whole grains such as millet, quinoa, barley, rice and wheat.
