The Five Major Nutrients Women Can't Live Without

by cshelive9520 on 2012-03-06 22:02:29

Iron: No iron, no blood. Blood replenishment is an important aspect of women's health preservation, and replenishing blood absolutely cannot be separated from replenishing iron. Experts say, "According to the recommendations of the Chinese Nutrition Society, adult women until menopause need 20 mg of iron daily, during pregnancy and lactation, they need between 25-35 mg, while men only need 15 mg daily." The liver contains the richest source of iron, while lean meat, pig's blood, black fungus, snow cabbage, sesame, beans, kelp, purple laver, apricots, peaches, plums, etc., also contain relatively more iron.

Calcium: The cornerstone of bone health. Calcium in the human body mainly exists in bones and teeth, accounting for about 99% of the total amount, with the remaining 1% distributed in the blood, intercellular fluid, and soft tissues. Experts say that calcium plays an important role in ensuring women's bone health. According to surveys, the incidence of osteoporosis in Shanghai is 20.1% for men and 48.1% for women. Among those over 60 years old, the rate is 24.9% for men and 75.7% for women. Therefore, calcium supplementation should become a lifelong nutritional task for women. Ordinary women need 800 mg of calcium daily, which increases to 1000 mg during pregnancy and lactation. "In daily foods, those rich in calcium include milk, cheese, eggs, bean products, kelp, purple laver, shrimp skin, sesame, hawthorn, sea fish, vegetables, etc. When consuming these calcium-rich foods, one should avoid excessive consumption of foods high in phosphate, oxalate, and protein, as they may affect calcium absorption."

Folic Acid: Pregnancy Nutrient. Folic acid belongs to the B-vitamin group and was originally extracted from spinach leaves, hence its name "folic acid", especially relevant in autumn health care. It is an indispensable substance for cell proliferation and can promote milk secretion, making it particularly important for pregnant women or those who have just given birth. Experts point out that adult women need 400 micrograms of folic acid daily, 600 micrograms during pregnancy, and 500 micrograms during lactation. Besides pregnant women, the elderly, alcoholics, and those taking anticonvulsant drugs or contraceptives also need more folic acid than normal. Folic acid mainly exists in dark green vegetables such as spinach, broccoli, Chinese cabbage, and bok choy.

Vitamin B6: Preventing Gynecological Diseases, the most effective method for winter weight loss. Women's metabolism of estrogen and corticosteroids requires vitamin B6, so moderate intake can prevent gynecological diseases. Some women experience symptoms like swelling of hands and feet, joint pain, and vomiting during pregnancy, which can be improved by taking vitamin B6 under a doctor’s guidance, with a recommended intake of 1.9 mg daily. Eating more natural, minimally processed foods also helps supplement vitamin B6.

Dietary Fiber: The Protector of the Intestines. Experts say that dietary fiber itself has no "nutrition," but its biggest role is promoting intestinal peristalsis, accelerating the metabolism of toxins within the body, and alleviating constipation issues that trouble many women. It mainly exists in foods like whole wheat bread, potatoes, leeks, celery, apples, etc.

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