What nutrients do women need? These are the 10 essentials!

If you want to stay healthy, you must have adequate nutritional intake. When women are deficient in certain nutrients, they can lower their resistance and cause diseases such as irregular menstruation.ARA What nutrients do women need to supplement?

Women need to supplement themselves which impact nutrients?

1、DHA

DHA is a fatty acid that promotes communication between the nervous system and cells. Containing EPA, it can control inflammation and protect women's heart,DHA and can be found in milk, peanut butter, eggs or cheese, and fish oil.

2, Vitamin E

Vitamin E is a strong antioxidant that can whiten and lighten spots, prevent melanin production, strengthen the heart, improve the immune system and achieve weight loss.

3、Vitamin D

Vitamin D can promote the absorption of calcium,β-carotene assist in the treatment of chondromalacia and joint pain in women. Vitamin D can be produced through skin exposure to ultraviolet radiation, can also be taken under the guidance of a doctor drop.

4. Vitamin C

Women want to have good skin, we must ensure that the intake of vitamin C can improve resistance and immunity, but also to resist viruses, help weight loss, to achieve the effect of beauty. Vitamin C can be obtained from green peppers, oranges and strawberries.

5, fiber

Fiber can give the community people to carry out a certain sense of satiety, promote China's food digestion, reduce corporate blood cholesterol levels, in whole grains, vegetables and fruits and beans contain a lot of research on cellulose, female employees every day we intake of at least 30 grams.

6, folic acid

Folic acid is essential for women to consume at least 400 milligrams of folic acid per day. Folic acid can prevent neural tube defects and help maintain normal cell development.

7、Vitamin K

Vitamin K can reduce the probability of fractures. When there is a lack of vitamin K in the body, osteoporosis and fractures are likely to occur. Women should consume at least 90 milligrams of vitamin K every day and choose supplements containing vitamin K if necessary.

8. Calcium

Bone health is closely related to calcium, which is necessary to reduce the risk of bowel cancer, cholesterol and blood pressure. Adult women need to consume 200-400 milligrams of calcium per day, and women in their 50s need to consume 1,200 milligrams per day to avoid osteoporosis.

9. Vitamin A

There are two kinds of vitamin A. One is carotene, which can be converted into vitamin A in the body and can be obtained from spinach, mango, carrot and cantaloupe, and the other is retinol, which is mainly found in dairy products and meat.

10, iron

Iron is a healthy red skin essential nutrients, can be obtained from red meat, such as chicken liver, beef and animals for blood, adult society, female employees need to be able to ensure that there is at least 18 milligrams of iron intake every day.

These nutrients are vital for women and it is usually important to eat a varied diet to ensure a balanced nutritional profile. Avoid eating foods that are high in salt and fat and vitamins.