A well-planned diet for women should supply both macronutrients, like proteins, carbohydrates and fats, and micronutrients such as vitamins and minerals. Without vitamins and minerals our body can not produce new cells even build new tissue and produce the energy we need, regardless of how much carbohydrate, protein, fat and water we are taking every day. Vitamins also act as anti-oxidants to detoxify heavy metals and chelating win free radicals ourSystems. Some help to fight infection, clot blood, heal wounds and strengthen bones. Others contribute to hormone production, stable cholesterol, the conversion of food into energy and healthy cell regeneration.
Usually we can get the vitamins in order to meet the Recommended Dietary Allowances of a balanced diet to be. Whole foods are the preferred source of important vitamins and minerals for health. Never forget, high vitamin fruit and vegetables such as broccoli addOranges, strawberries or spinach, you take your meals.
In a perfect world you would always eat right, but in the real world of busy schedules, fast food and processed foods cause the monthly shopping list items, causing deficiency diseases. Heavy menstrual bleeding, vegetarian food, or just can negatively top sources of iron such as red meat, you leave to feel pooped fit. Are you a vegetarian? Plant sources of iron poorly absorbed, so you anemic. Is therefore to take a multivitaminhave good insurance.
Not everything will swallow us taken by our body. Fat-soluble vitamins such as A and D have the ability to be stored in our body. Others, such as vitamin C and some B are water soluble, which means they are excreted in our urine and sweat and must be regularly refilled. Every essential nutrient has an important role in our body. Moreover, one usually works synergistically with one or more of each other. For example, vitamin E works moreefficiently in the presence of vitamin C. Calcium has a much higher absorption rate when taken with magnesium. And zinc can play a variety of other nutrients to support, strengthen the immune system.
A diet rich in vitamin C may be the progression of osteoarthritis is the most common joint disease in the elderly. Osteoporosis affects a large proportion of older women, and this condition usually starts a woman in her 30s. A woman over 40 should consider supplementing their diet withCalcium and magnesium and vitamin D UV rays from sunlight trigger vitamin D synthesis in the skin. We can provide 20,000 IU vitamin D in just 20 minutes after sun exposure. It is not only important for the vitamin D-calcium absorption together, helps weight loss, strengthens bones and protects against cancer and depression. The main biological function of vitamin D is the normal blood levels of calcium and phosphorus obtained. May, without vitamin D, bones thin, brittle orshapeless.
For those of us in areas where sunshine is relatively rare for the year, it is advisable to have a supplement of vitamin D, vitamin K is often in relation to bone health, go live where it is very important to overlook. The body needs it to produce certain proteins that are necessary for bone formation. The best sources of vitamin K are green leafy vegetables.
Western diet, high sugar and fat, can significantly lacking in chromium, normally found in foodssuch as liver, whole grain cereals, meat, cheese, brewer's yeast, molasses, mushrooms and egg yolk. Chromium is used in the treatment of: high cholesterol, diabetes, heart disease, depression and anxiety and premenstrual syndrome symptoms.
If you are pregnant and swollen hands and feet, can help you get rid of excess liquid vitamin B6. But one must be careful because this vitamin, potatoes, bananas, brown rice and avocados have found can be lost during processing. SeniorsPeople have trouble absorbing B vitamins. Many of these vitamins act synergistically with other B vitamins. If you want to take care of your brittle nails, or want to prevent hair loss, you are to benefit by supplementing biotin (B7 or Vitamin H). Biotin aids in cell growth, in fatty acid production in the metabolism of carbohydrates, fats and proteins and in the use of other B-vitamins. Biotin works synergistically with vitamin B6,Riboflavin and other B vitamins. It also helps to lower blood sugar levels. People with Level-2 diabetes have a significantly lower biotin levels. Biotin, found in brewer's yeast, soy flour, cereals, egg yolks, milk, nuts and vegetables, is destroyed by food processing techniques such as canning.
Beta-carotene reduces the risk of cancer, heart disease, aging, cataract, etc., and is made of fruits and vegetables rich in carotenoids are available.
Magnesium can help to ease not onlypremenstrual syndrome, but also hypertension and kidney stones. Magnesium helps convert food into energy, and also in the transmission of electrical impulses in nerves and muscles. It is also crucial for the absorption of calcium. This vital mineral is in people with diabetes or in those who consume excess calcium or indiscriminate use of diuretics deficient.
If it (a lack of iron, vitamin B12 or folic acid will develop one of the B group of vitamins) anemia. Most women intheir reproductive years to make usable in the short iron to the body hemoglobin. Iron, which is in the intestine, occurs in two forms hee and nonheme absorbed. Heme is absorbed well in the flesh and is usually from the body, while non-heme comes from plants and is poorly absorbed. If you experience fatigue, broken nails, sore tongue, cold hands and feet or vague gastro-intestinal problems such as gas, belching, constipation, iron deficiency is the basic result. Use the iron --Tablets with meals for better absorption. Have your doctor test hemoglobin, hematocrit and ferritin, the storage form of iron.
Folic acid also prevents birth defects and may reduce the risk of cancer. All women of childbearing age, women who have a drink per day or more and all those who want their risk of colon cancer is too low, must be 400 mcg (600 mcg if you are pregnant, have) by folic acid. Elderly people are especially vulnerable to vitamin B12 deficiency, but it can also beThe women in the young. Anemia due to a lack of vitamin B12 is as pernicious anemia. Vitamin B12 is for the nervous system, which is why a deficiency also an inflammation of the nerves (neuritis) and dementia (mental deterioration can cause) is essential. A vegetarian or vegan diet can cause deficiency because vitamin B12 only in foods of animal origin such as meat found, fish, eggs and milk. It can also be by the inability of the small intestine, causing absorb vitamin B12.
AGroup helps called phytonutrients bioflavenoids the immune system by protecting the cells of the body against environmental pollutants. In addition to the membrane of each cell there are microscopic parking spaces, as receptors. Pollutants, toxins, or germs can park here and gradually eat their way into the membrane of the cell, but if bioflavenoids fill these empty spaces, there is no room for toxins to park. Bioflavenoids also reduce the ability of cholesterol to form plaques in the arteriesand reduce the formation of microscopic blood clots in arteries that can lead to heart attack and stroke. A diet containing a wide variety of fruits and vegetables, at least six servings a day will help you get the bioflavenoids necessary for your immune system working in top form.
Selenium is a naturally occurring mineral that enhances the natural killer cells and mobilizes cancer cells. The best food sources of selenium are tuna, red snapper, lobster, shrimp, whole grains, vegetables, brownRice, egg yolks, cottage cheese, chicken (white meat), sunflower seeds, garlic, brazil nuts, and lamb chops.
Essential fatty acids protect the body from damage caused by over-reactions to infection. On admission, essential fatty acid supplements such as flax or fish oils, take additional vitamin E, which works together with essential fatty acids strengthen the immune system. One way to get more omega-3 fatty acids in the diet, it is an add up to three teaspoons of flaxseed oil, a fruit and yogurtSmoothie.
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