Scientists identified 6 essential elements necessary for the health of every woman. This is useful to know.
1. Folic acid
In fact, these are B vitamins, which are especially useful for pregnant women (and those who want to become pregnant). Deficiency can cause congenital neurological defects in the child. Folic acid is necessary for the formation of new cells in the body, ie, its shortage immediately affects the condition of the skin, hair and nails. It also successfully counteracts the overproduction of another acid - homocysteine, which in large quantities leads to an increased risk of stroke, heart attack, diabetes, senile dementia and other diseases.
According to some scientists, folic acid helps prevent depression (including postpartum). The daily dose is 400 micrograms (μg). It is found in whole grain bread, pasta, as well as spinach, nuts, legumes and cabbage.
2. Calcium
Among all the basic elements of calcium is most needed for women. It is one of the main building blocks for the body and is especially important for the structure of bones and teeth. Calcium activates bone growth and prevents loss of bone mass - the one from which women suffer the most, and that leads to osteoporosis. According to a new study by American scientists, the increased use of calcium significantly reduces the risk of breast cancer.
The daily dose is 1000 milligrams (mg) before the onset of menopause and 1200 mg in the following period. Calcium is best taken 2 times a day (500-600 mg). It is found mainly in dairy products, almonds, broccoli, white cabbage.
3. Vitamin D
Although it belongs to vitamins, it works as hormones in the body. The liver and kidneys convert it into a special biologically active form - calciferol, which helps to extract more calcium from the food.
It also protects against many serious diseases (including breast, intestine and uterus cancer). Vitamin D is primarily necessary for the normal functioning of the thyroid gland and protects the skin from damage and infections.
The daily dose of vitamin is 2.5 μg (for pregnant and lactating - up to 10 μg). Contained in the largest quantity in fish, dairy products and eggs.
4. Iron
It plays an important role in supplying oxygen to the body cells - almost two thirds of its volume in the body is part of the hemoglobin, which binds oxygen and delivers it to the tissues. Thus, the intake of iron into the body is especially important for maintaining energy and overall functionality. The first consequence of a lack of iron is general weakness, which is observed 3 times more often in women than in men.
The daily dose of iron is 18 mg (before the onset of menopause), then - 8 mg. During pregnancy, the dose should be increased to 27 milligrams.
Contained in the liver, molluscs, meat and fish, spinach and beans.
To increase the absorption of iron from food, nutritionists advise foods rich in this element, which must be consumed with vitamin C. You can replace tablets with foods high in vitamin C - tomatoes, sweet peppers, citrus.
5. Fiber
Fiber (or cellulose) is part of the plant food, which, in fact, is not absorbed by the body (although it is divided into soluble and insoluble). Fiber is especially important for the functioning of the digestive and circulatory systems. Soluble fiber binds to cholesterol and prevents its absorption in the intestines and getting into the blood. Insoluble fibers affect the functioning of the intestine, possessing a kind of purifying effect, necessary for the health of women.
Fiber is processed slowly in the body and the foods that contain it are low-calorie, that is, they create a feeling of satiety without a large dose of calories.
The daily dose is 30 grams, which should be divided into three identical parts, bypassing breakfast, lunch and dinner. Fiber is found mainly in oats, whole grain bread, pasta, corn, most berries, peas, beans and broccoli.
6. Omega-3 fatty acids
They are also called "useful" fats, which can not be obtained by treating the body from other fatty acids. That's why it's so important to get the right amount of essential fat for food from food.
Regular use of products containing omega-3 fatty acids can reduce the risk of stroke and heart attack up to 3 times. Therefore, they are especially recommended for people over 45 years of age. Studies show that these acids have an anti-inflammatory effect and reduce painful symptoms in certain diseases (for example, arthritis).
The daily dose is 1, 1 gram. Contained exclusively in oily fish: salmon, tuna, herring, mackerel.