Essential nutrients for women aged 0-19:
When girls start puberty, they often experience physical and physiological changes. In puberty, women need to add more fruits and vegetables in their daily diet.
Important nutrients for women in each age - photo 1
Essential nutrients include:
Protein from lean meat
Protein from lean meat provides energy to the body and is good for cardiovascular health. Some foods rich in lean protein include:
White pork
Yogurt, milk, cheese and low fat milk
Whole grains
Soy bean
Lean beef
Iron
Iron supports the transport of oxygen from the lungs throughout the body. Iron deficiency can lead to anemia, and women often have anemia when they undergo menarche. Iron deficiency is a widespread phenomenon in women, with about 10 percent of women suffering from iron deficiency in the United States, according to data from the Centers for Disease Control and Prevention. Before puberty, girls need to supplement 8 mg of iron daily and supplement with 15 mg of iron after puberty. Foods rich in iron include:
Green leafy vegetables
Lentils
Cashew
Whole grains
Shellfish
Liver
Turkey
Tuna
Calcium
Calcium plays an important role in bone health. Calcium is a mineral that plays an important role in the formation of blood clots, signaling between cells and regulating the heart rate. According to experts, women between the ages of 9 and 19 need to add about 1,300 mg of calcium daily to a combined 600 UI (international unit of measurement) or 15 mcg of vitamin D. Foods rich in calcium include:
Milk, cheese, yogurt.
Low-fat dairy products
Broccoli
Broccoli
Whey protein
Sesame and chia seeds
Salmon and sardines
Essential nutrients for pregnant women:
For women who intend to become pregnant, it is necessary to supplement certain nutrients necessary to ensure the health of both mother and fetus. Essential nutrients for women preparing for pregnancy:
Important nutrients for women in each age group - picture 2
Omega-3 fatty acids
Omega-3 fatty acids are beneficial to the heart, help prevent cardiovascular disease, reduce the risk of premature birth. According to health experts, healthy people should add 0.6 to 0.8 mg of omega-3 fatty acids daily. Foods rich in omega-3 fatty acids include:
Oily fish such as mackerel, salmon, sardines, herring, etc.
Oysters
Caviar
Fruits such as flaxseeds, chia seeds
Soy bean
Folic acid
Women of childbearing age should supplement 400 mcg of folic acid per day. Folic acid reduces the incidence of defects, supporting the development of the fetal brain and spinal cord. Dark green vegetables and citrus fruits are a great source of golic acid. Some foods rich in folic acid include:
Spinach
Egg
Lentils
Cow liver
Cereals
Important nutrients for women in each age - photo 3
Women between the ages of 19 and 50 need to add about 18 mg of iron a day. Pregnant women should supplement 27 mg iron, while breastfeeding mothers need about 9 mg and women stop breastfeeding need 18 mg iron daily. Iron requirements for breastfeeding mothers are low because they do not have menstruation during this period.
Nutritional needs of women in menopause:
Men's need for iron in menopause decreases as their menstrual cycles stop, but changes in the body make the body of women have different nutritional needs.
Vitamin B12
The aging process makes the body's ability to absorb important vitamins and nutrients change. Women in this age group need supplemental foods such as:
Fish such as sardines, salmon and tuna
Meat, liver and kidney
Clam
Milk without sugar
Cereals
Egg
Dairy products such as milk and cheese
Calcium:
The aging process leads to reduced calcium levels in women. To combat this situation, women should eat more calcium-rich foods along with vitamin D to help their body absorb calcium better. Older women are advised to take 1200 milligrams of calcium and 15 milligrams of vitamin D every day.
Country:
Women in menopause should drink plenty of water as the kidney's ability to remove toxins decreases over time. If you notice dark urine, drink plenty of water and other drinks.
