If you feel tired, lifeless or and look pale, you are possibly lacking the esstential vitamins and minerals. In fact, so many women are encountering this situation. Vitamins and minerals are very important to women’s health. Therefore, you should not be subjective but learn what you need to add for your body.
Iron is essential for red blood cells and the carrying of oxygen in the blood. Without having enough iron, you’ll feel lethargic, look pale and weak. Iron is particularly important for women’s health because women have a monthly period. Women who are pregnant or lack of blood needing to keep in mind about iron supplements by eating red meat, chicken, fish, beans, spinach and taking iron supplements if needed.
Women who are pregnant or breastfeeding, are the special objects required to add axit folid . This kind of vitamin B is believed to reduce neural tube defects in newborns. You can strengthen this vitamin by eating more spinach, whole grains, orange juice, grapefruit juice … or supplements as indicated.
Calcium is needed for bones and teeth . Moreover, it also prevent osteoporosis and soothe the discomfortable symtom prior to menstruation such as cramp, headaches, backaches, and breast tenderness … You should use milk products , eat more fish all kinds of beans… Vitamin C Vitamin C is antioxidant that helps your body absorb iron more efficiently. Besides, it has more positive effects on the growth of collagen in bone, cartilage, blood vessels and muscles. You should eat citrus fruits, fruit juice, or take more vitamin C and eat iron-rich food.
Vitamin D is also essential for your bones and teeth, helping to prevent breast cancer and osteoporosis. Definitely, the sun is an infinite source of vitamin D, but mostly you need to get vitamin D from food – fish, eggs, milk …
Vitamin E is great for the skin, which makes your skin become healthy, smooth and bright. Vitamin E also helps protect cells from damage, strengthen the immune system and prevent many chronic diseases. You can receive vitamin E from wheat germ, almonds, sunflower seeds, avocado …
Zinc supports the generation and development, so it is one of the essential mineral to women. You ensure a sufficient amount of meat in your diet. If you are vegetarian, you should try eat more nuts.