The 5 essential nutrients for women
1. Iron ：Iron is an essential trace mineral nutrient with less than 0.01% in the body and is indispensable for many physiological reactions. Iron is also an important component of hemoglobin, myoglobin, and many enzymes. Iron is required for nearly all metabolic functions of the body, including hematopoiesis, oxygen carriage, DNA replication and repair, energy production, immune function, and other system functions. Every month, women experience a period that lasts about 3-7 days, which results in a loss of about 30-90 cc of blood and, consequently, a large amount of iron. When iron is not enough, iron deficiency anemia symptoms will occur, including dizziness and fatigue. To replenish iron, women can eat red meat, nori, beans and other foods.2. Calcium ：The World Health Organization and the Chinese Nutrition Society recommend that adults should consume 1000 mg of calcium daily. When people are calcium deficient, especially women, the rate of bone loss after menopause will be faster, so the sooner women start calcium supplementation, the better. In terms of food choices, milk or dairy products (such as cheese, cheese, etc.) are rich in calcium, protein, vitamin A, vitamin B1, vitamin B12, zinc and other nutrients. The calcium content of whole milk is about the same as that of skim milk, so it is recommended that people who want to control their weight use low-fat or skim milk. In addition, dark green leafy vegetables, fish with bones, firm Subscribe to DeepL Pro to edit this document. Visit www.DeepL.com/pro for more information. tofu, calcium-added soy milk and nuts are also good sources of calcium.
3. Vitamin D ： Vitamin D is one of the indispensable nutrients to promote bone health. According to statistics, about 6-7% of the world's people do not get enough vitamin D, more women than men. Most of the vitamin D in the human body is synthesized by sunlight exposure to the skin, and only a small portion is taken from food. As for the food containing vitamin D include salmon, milk, eggs, mushrooms, etc..
4. Magnesium ：Magnesium is a very important mineral responsible for more than 300 chemical reactions in the body, including helping to maintain normal muscle and nerve function, maintaining heart rhythm, strengthening bones, and maintaining a healthy immune system. In addition, magnesium helps regulate blood sugar levels and blood pressure. Women need more magnesium during pregnancy to prevent fetal growth retardation, premature birth, and to reduce the chance of gestational diabetes. Foods rich in magnesium include dark chocolate, avocados, nuts, bananas and whole shells.
5. Vitamins B12 ：The body does not produce vitamin B12 on its own, so it is important to get it from the diet. Vegetarians, pregnant women and nursing mothers are at higher risk of not getting enough vitamin B12. Vitamin B12 is important for nerve health, the production of DNA and red blood cells, and the maintenance of normal brain function. When vitamin B12 is deficient, you will easily experience fatigue, anemia, rapid heartbeat, dizziness, and anxiety. If you want to supplement vitamin B12, you can eat animal liver and kidney, sardines, mushrooms, tuna and eggs.