As a woman or a mother, many of you are often prone to neglecting your nutritional needs. You may feel so busy that you can not eat well or you are accustomed to prioritizing your family's needs over your own. Or you may be trying to stick to a strict diet that depletes your vital nutrients. Trying to balance the demands of family, the workplace, as well as resisting media pressure to maintain a beautiful physique and eat in a certain way can make it difficult for any woman to maintain a healthy diet. But proper nutrition can not only improve your mood, increase your energy and help you to always have a healthy spirit and a healthy body.
Let us know that by following them, you can control your cravings, manage your weight, increase your energy and experience the best look and feel, so stay tuned.
Difference Nutrition and diet of women with men
Women's special needs are often overlooked by diet research . Nutrition studies often rely on men whose hormone levels are more stable, so sometimes these results cannot be used to manage women's nutrition and diet. During childhood, the nutritional needs of boys and girls are largely the same. But with the onset of puberty, women's needs become unique, and this difference increases with age.
It can even be said that every woman's needs are different from other women. In fact, what works well for one woman may not always be the best choice for another. The important thing is that you should adjust your diet based on your vital nutritional needs.
Are supplements sufficient to improve the quality of women's nutrition and diet?
Usually, women try to make up for any of their dietary deficiencies by taking vitamins and supplements. While supplements can make up for some of the dietary deficiencies, they may not work well on their own. To ensure you get all the nutrients you need, try to have a diet rich in fruits, vegetables, quality protein and healthy fats.
Here are some of the supplements you should and must include Consider women's nutrition and diet.
Calcium is essential for healthy and strong bones and teeth
You need calcium to build healthy bones and teeth, keep them strong, regulate your heart rhythm, and ensure the proper functioning of your nervous system. Calcium deficiency can lead to mental health problems such as irritability, anxiety, depression and sleep problems. If you do not get enough calcium in your diet, your body will take calcium from your bones to ensure normal cell function, which can lead to weakened bones or osteoporosis.
Top 10 Tips for Mothers' Health
How much calcium, magnesium and vitamin D should be included in
a woman's diet? Calcium: The recommended daily dose is 1,000 mg for
women 19 to 50 years old and 1,200 mg for women over 50 years old.
Good sources of calcium include dairy products, vegetables, certain
fish, grains, tofu, cabbage and squash. Magnesium: Magnesium
increases the absorption of blood calcium by the bones. In fact,
your body can't use calcium without it. The recommended daily
allowance for magnesium is 320 to 400 mg per day. Good sources
include leafy green vegetables, zucchini, broccoli, lozenges,
cucumbers, green beans, celery, and whole grains. Vitamin D:
Vitamin D is also good for calcium metabolism. it's too important.
600 mg of vitamin D is needed daily. You can get the vitamins you
need by consuming half an hour of sunlight a day, foods such as
salmon, shrimp, milk fortified with vitamin D, cod and eggs.
Iron is an essential element of nutrition and diet. Women's Food
Iron helps build hemoglobin and carry oxygen in your blood. Iron is also an essential element for maintaining healthy skin, hair and nails. Because women lose a lot of iron during menstruation, they need twice as much iron as men.
Anemia can lower your energy and cause you to become physically weak in your activities. And get short of breath. Iron deficiency can also affect your mood and cause symptoms such as depression, irritability and difficulty concentrating.
How much iron does a woman need daily?
Iron Requirements: 10 mg per day for adolescent women aged 14 to 18, 27 mg per day for pregnant women, 50 mg per day for women aged 19 to 50, and 8 mg per day for women over 51.
One One of the reasons many women are unable to get the iron they need is that they think the best sources of iron are red meat (especially liver) and are reluctant to eat it. Green leafy vegetables and beans are also good sources of iron. Iron in plant foods is different from iron in animal sources and is not well absorbed by the body, so it is better than other iron-rich foods including chicken, seafood, dried fruits such as raisins and apricots, and iron-fortified cereals, bread. And use pasta.
Importance of vitamin B6 for women of childbearing age
Not getting enough B6 in the diet can also affect your mood, make you feel irritated and tired, and affect your concentration. And make you prone to depression and headaches.
Do you want to get pregnant? Pay attention to these points
If you are planning to get pregnant, never forget the following points: <//>
- Do not ignore your spouse's diet. About 40% of fertility problems are in men, so encourage your partner to take supplements such as zinc, vitamin C, calcium and vitamin D.
- Folic acid, zinc, selenium, omega fatty acids 3, Be sure to take vitamin E and vitamin C before pregnancy.
- Avoid alcohol, caffeine and nicotine, as they reduce fertility.
What Do you need B6?
Those who are not pregnant need 400 mg daily and those who are pregnant need 600 mg of vitamin B6 daily. Good sources of B6 include leafy green vegetables, fruits and juices, nuts, beans and peas. Pay attention to these points
Experience bloating, cramps, fatigue and mood swings during a week or Most premenstrual periods are often due to hormonal fluctuations. Your diet can play an important role in reducing the symptoms of PMS.
- Avoid eating trans fats, fried foods and sugar.
- If dairy causes bloating, Avoid them for this period.
- Eat essential fatty acids to reduce muscle cramps.
- Try to eat foods rich in iron and zinc.
- Try to reduce your salt intake during this time.
- Increase your calcium intake.
- Consider vitamin supplements.
- Caffeine and alcohol Set aside.
Are you pregnant or breastfeeding? Pay attention to these tips
You only need about 300 extra calories a day to eat Provide enough for your growing child. However, gaining weight during pregnancy is normal, and breastfeeding can help you lose weight after the baby is born. Births are essential. Eat two servings of cold-water fish a week. Sardines are widely considered to be the safest and most stable fish to eat during this period. Alcohol should not be included in the diet of women during breastfeeding. No amount of alcohol consumption is safe for the baby. Reduce caffeine intake, which is associated with an increased risk of miscarriage and can interfere with iron absorption. Eat smaller meals instead of three elaborate meals. This helps prevent morning sickness and heartburn. Foods that can be harmful during pregnancy include soft cheeses, sushi, delicacies, raw sprouts and fish such as albacore tuna and swordfish, which are high in mercury. Avoid them. High quality protein is also important for the growth of your baby's brain and nervous system. You can get protein from foods such as fish, poultry, dairy, and plant-based protein sources. You can substitute red meat for this.
Keep your calorie intake higher to help your body maintain a consistent milk supply. Nutrition and diet of women during breastfeeding is very important. Prioritize protein and calcium. Breastfeeding women need about 20 grams of higher quality protein per day than before pregnancy to be able to produce more milk to feed their baby.
Do not skip the vitamin supplements you took before the baby was born. These supplements are also very effective during breastfeeding. Because the baby is still feeding on your body and this time it is out instead of in your stomach. Avoid alcohol, caffeine and nicotine. Just like pregnancy instructions, avoid drinking and smoking and reduce your caffeine intake.
If your baby has an allergic reaction, you may need to adjust your diet. Common food allergens include cow's milk, eggs, wheat, fish and citrus. For cow's milk allergies, you can meet your calcium needs through other high-calcium foods such as kale, broccoli or sardines.
Nutrition and diet for women during or near menopause h2>
By a decade before menopause, your reproductive system is ready to retire and your body is producing its own hormones it changes. By eating well when you enter the menopausal years, you can reduce common symptoms. You are now at risk for osteoporosis. As a result, do not forget to take calcium, magnesium and vitamin D regularly. Limit wine, sugar, white flour products and coffee to reduce hot flashes.
Eat more good fats. Omega-3 and omega-6 essential fatty acids can help increase hormone production and give your skin radiance and beauty. Evening primrose oil and black currant oil are good sources of gamma linolenic acid. This fatty acid is a rich substance for balancing hormones and reducing hot flashes.
If you have a high rate of hot flashes, do not forget to eat flaxseed. Flaxseed is rich in lignans, which help stabilize hormone levels and control hot flashes. Add 1 to 2 tablespoons of ground flaxseed to your daily diet. Try sprinkling it on soups, salads or main dishes.
Eat more soy. Soy products are rich in phytoestrogens, plant estrogens that are similar to those produced by the body. Some studies suggest that soy may help manage menopausal symptoms. Natural sources of soy include soy milk, tofu, tempeh, and soy nuts. They are different. Before setting up a diet, you need to consider your life cycle and plan accordingly.This is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the BingMag Meg Disclaimer .