Useful products for women

In women, the needs for certain products are more specific and individual compared to men.

Doctor of Medicine, teacher, author of public health, nutrition Pamela Peak leads the most useful products for women .

Products for women, rich in calcium

Calcium is necessary to maintain the full state of bones and teeth. He is involved in the work of the central nervous system, the work of the blood system, the cardiovascular system. The lack of a macroelement can cause the development of osteoporosis, deformation of the vertebrae, deforming osteoarthritis, pain in the bones and muscles, etc.

For women in the age group from 19 to 50 years, the rate of calcium intake is 1000 mg, from 51 years - 1200 mg.

Calcium is rich in low-fat dairy products (cheese, milk, cream, cottage cheese), dark green leafy vegetables ( cabbage, broccoli), nuts, almonds, soy products.

Products for women, rich in iron

Since the female body is typical of the menstrual cycle, the fairer sex requires more iron.

The microelement is involved in the processes: metabolism, the synthesis of hormones, storage and transportation of hemoglobin, in maintaining the work of immunity.

Concerning the rate of consumption, there are 2 points of view: 1) 12 to 15 mg, 2) 15 to 20 mg.

Iron rich in lean beef, mutton peas (chick peas), tofu (bean curd), beetroot, dried apricots.

Products for women, rich in ascorbic acid

Vitamin C is necessary for the operation of various systems of the human body: digestive, nervous, immune, hormonal, for the production of collagen.

Being the most powerful natural water-soluble antioxidant, vitamin C prevents the development of oncology, heart disease, retains youth, helps to cleanse the body of various poisons, protects high-density cholesterol.

Excellent sources of vitamin C: cabbage, broccoli, citrus, parsley, guava, strawberry, red and green pepper, kiwi, tomatoes, spinach.

The intake per day of vitamin C is 75 mg. It is recommended to enter in the daily diet at least two servings of vegetables and fruits containing ascorbic acid.

Green leafy vegetables

This category of vegetables includes various types of cabbage (from leaf (Bok Choi) to lettuce), rich in fiber and other important nutrients.

Leafy vegetables improve the processes of detoxification in the body. Dark green color indicates more phytochemicals and vitamins in them.

This category of vegetables contains: vitamin C, carotenoids, omega-3 fatty acids, dietary fiber, magnesium, potassium, folic acid, iron. A day is recommended 3 servings of leafy vegetables.

Nuts

In the composition of nuts, monounsaturated fats lower the level of cholesterol, polyunsaturated fats contribute to the prevention of heart disease. Nuts contain protein, calcium, phosphorus, zinc, copper, selenium, folic acid, vitamin A and E.

Water

Water can not be attributed to products, but it is necessary for all metabolic processes in the body. Water improves digestion, helps to get rid of excess weight, has a beneficial effect on the skin condition.

Deficiency of water accelerates the aging process, chronic deficiency is considered the primary source of most pathologies.

It is recommended to take at least eight to ten glasses of water evenly during the day.

Useful foods for women, rich in folic acid

Vitamin B9 (folic acid) is involved in the metabolism, in the process of cell division, in the production of leukocytes and erythrocytes, in the synthesis of neurotransmitters.

Rich in folic acid oranges, asparagus, beans. The recommended norm is 400 mcg per day.