Women are an essential group in society, but they need to go through menstruation, pregnancy, childbirth and menopause during their lifetime, etc. As long as they ensure adequate nutrition to support their health, women of every age have different nutrient needs and wish to supplement them appropriately.
What kinds of nutrients should women not lack?
1、Unmarried and infertile women
Women need to face the monthly menstruation, and later they will undertake childbirth and breastfeeding, etc.. However, because of the demands of work, study and life, it is necessary to ensure adequate intake of iron, vitamin A and lutein. Iron is an essential component of hemoglobin, a cofactor for many enzymes, and is involved in various physiological metabolisms, and a lack of iron in the body will inevitably lead to rough and inelastic skin. Iron can be obtained from animal blood, liver, fish and various lean meats, with vitamin C food to facilitate iron absorption. Vitamin A can maintain normal reproductive function and endocrine function, as well as epithelial cell growth and differentiation, effectively protecting the skin mucosa, lungs and gastrointestinal tract. You can get vitamin A from animal liver, milk and cod liver oil, and you can also eat more carrots, mangoes, pumpkins and papayas. Women need to use computers or cell phones for a long time because of work factors, so they need to take good care of their eyes, the retinal macula contains lutein, light into the eyes, part of the blue light will be absorbed by the lutein, to reduce the damage to the eyes, but also to remove the free radicals generated by light. As long as you eat more food containing lutein, it can increase the concentration of lutein in the blood and increase the lutein on the retinal macula, so you can eat more persimmon peppers broccoli eggs pumpkin and dark green vegetables to get lutein.
Women need to bear the nutrition of two people after pregnancy, early pregnancy should focus on supplementing carbohydrates, folic acid and DNA. carbohydrates can provide energy for the body and participate in metabolism, when the body lacks carbohydrates, fatty acids can not be oxidized, thus producing too many ketone bodies, and even cause ketoacidosis, which affects the development of the fetal nervous system. Folic acid is indispensable for fetal cell proliferation, tissue growth and development. Proper supplementation of folic acid in early pregnancy can prevent fetal brain and neural tube malformation, which can be obtained from animal liver, peanuts and spinach, eggs and walnuts as well as soybeans. DHA is an essential fatty acid for the body, once the lack of which will inevitably affect the composition of brain cells, can be obtained from deep-sea fish, flaxseed oil and perilla oil. In the middle of pregnancy, calcium, iodine, zinc and other minerals can be obtained from milk, beans, green leafy vegetables and vitamin D. Around 14 weeks of pregnancy, the fetal thyroid gland starts to produce thyroid hormones, which are involved in the growth of glial cells, blood supply to the brain and the functioning of the nervous system, and a lack of iodine in pregnant women will inevitably reduce the synthesis of thyroid hormones. Zinc can affect the structure and function of the nervous system, and once deficient, it will inevitably affect the child’s spirit and intelligence, making them emotionally unstable and prone to ADHD and cognitive impairment. In late pregnancy, you should take B vitamins, dietary fiber and iron.
Menopause occurs in women between the ages of 40 and 60. Their ovarian function declines, their bodies do not produce enough estrogen and progesterone, they lose calcium quickly and are prone to osteoporosis, and their mental health changes, such as excessive anxiety, depression and insomnia, and paranoia.
It is not easy for women to live this life, so they must love themselves well, arrange their diet reasonably, ensure balanced and comprehensive intake of nutrients, and not have bad habits of picky and partial eating.