The most important for women vitamins and minerals

Each person needs for nutrients is not the same. While the majority of people benefit from the same vitamins and minerals that a woman needs may be slightly different, because her body is going through different changes throughout life. Here are ten of nutrients that are important to women.

The most important for women vitamins and minerals

Folic acid

Folic acid is especially important for women of childbearing age, but for all the other women, this vitamin is very useful. For women of childbearing age, this vitamin is important because it contributes to a healthy pregnancy. Folic acid deficiency can lead to neural tube defects, which lead to cerebral palsy. In addition to receiving this vitamin before birth, the body can receive the folic acid from leafy green vegetables, liver and avocados.

Iron

Iron is important for growth and development. Iron deficiency can cause fatigue, insomnia and poor concentration.

Iron accumulates and transports oxygen throughout the body. Women lose blood every month during menstruation, resulting in a loss of iron, because most of the iron is in the blood. It is important that at this time women get enough iron to make up for lost. Good sources of iron are red meat, broccoli, kidney beans and liver.

Calcium

Calcium is important for bones and teeth are strong and healthy. This is necessary throughout life and even more so as we age, because at the age of about 35 years, we begin to lose calcium.

Calcium is also one of the factors contributing to the preservation of harmony and alleviate symptoms of premenstrual syndrome. Good sources of calcium are milk, cheese, spinach, kale, almonds and black beans.

Vitamin A

Vitamin D - an important vitamin, which is not enough for many people. Most people get vitamin D from the sun, but it is not always possible.

Additives - it's a good idea if you avoid the sun, or live in a place where the sun does not shine for months. Vitamin D has beneficial effects on mood, breast health, and the absorption of calcium, needed for bones and teeth.

Magnesium

Magnesium is involved in many chemical reactions occurring in the body. This is an important nutrient for nerve, muscle tone and strong bones.

It also hinders the development of osteoporosis. Magnesium helps to prevent cardiovascular disease and regulate blood pressure. magnesium sources include pumpkin seeds, spinach, black beans, halibut and almonds.

Vitamin E

Vitamin E, which contained mainly in fatty foods such as butter, nuts and seeds, is a potent antioxidant. It is very important to strengthen the immune system, health of the eyes and skin. Women older than 19 years on a daily basis takes 15 milligrams of vitamin E, so be sure to snack almonds or sunflower seeds, add them to dishes from whole grains, salads and vegetables, steamed. Whole wheat bread, smeared peanut butter - it's also a great snack.

The fatty acids omega-3

Omega-3 fatty acids - another useful nutrient required every woman. They help to lower blood pressure, reduce inflammation and the risk of developing many chronic diseases, including cardiovascular diseases and cancer.

Every woman needs 1, 1 g of this good fat in a day. Wild salmon, non-white tuna, halibut, herring and sardines - are excellent sources of fatty acids omega-3.

potassium

Potassium plays an important role in the transmission of nerve impulses, muscle contraction and normal water balance. It also serves to strengthen the bones and is essential for energy production by the body.

Many foods are rich in potassium. All meat and fish, such as cod, salmon, sardines and flounder - excellent sources of potassium. A certain amount of potassium contained in the skim yoghurt, sweet potatoes, spinach and broccoli. Products with high potassium content can reduce the risks of high blood pressure, cardiovascular diseases and stroke. Women over 19 years of daily need 4700 mg of potassium.

Vitamin C

Vitamin C is an essential nutrient for maintenance of a healthy immune system. It is a powerful antioxidant that can help prevent cell damage.

Vitamin C also plays an important role in the production of collagen - the most important part of the connective tissue that helps maintain the health of the skin, muscles and other tissues. Women aged 19 years and older must be 75 mg of vitamin C per day. Bulgarian red peppers, oranges, kiwi, strawberries, cantaloupe - one of the best sources of vitamin C.

Fiber

Fiber helps the normal work of the intestine. Women 19-50 years need 25 grams of fiber per day, while women aged 51 and older - 21 grams per day. One of the best sources of fiber are fruits and vegetables, whole grain breads and cereals, and whole grains, such as millet, quinoa, barley, wild rice and cracked wheat. Fiber-rich foods help reduce the risk of developing diabetes type 2, cardiovascular diseases and cancer.