The physical structure of women and the natural rules of their body are also different from those of men, so women have special needs for some minerals and vitamins, so they can easily do their job and stay healthy. Vitamins are organic compounds that provide the ability to work in all parts of the body.
The physical structure of women and the natural rules of the body are different from those of men. They need some minerals and vitamins to be healthy.
Iron helps the wound heal quickly and also helps the formation of red blood cells that carry oxygen to the body. Helps transport oxygen to other organs in the body. To overcome anemia in women, you can take spinach, beans, bathua, vegetables, beets, raisins, coconut, soy.
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Calcium keeps bones strong. It is necessary to ingest a sufficient amount of calcium in the diet. In addition, it is also needed for muscles. Include milk, curd, paneer, cabbage, broccoli, fruit, lentils, lemon, peanuts and chestnuts in your diet. Take vitamin D and calcium together. Increases the body's immunity. - Controls nerve and muscle coordination. Strengthens bones, muscles and ligaments. Helps prevent cancer.
Vitamin D keeps bones strong and weight under control. Essential for blood circulation between muscles, the immune system, the brain and the rest of the body. Let it sit for 15 minutes in the morning sun. Vitamin D needs will be 35%. For this, you can take supplements, eggs, milk, mushrooms, yogurt.
Folic acid helps to produce red blood cells. Helps prevent pregnancy, birth defects, heart growth, cells. 600 mg in pregnant women. And 500 mg for breastfeeding women. It must be taken daily. For this, you should take spinach, broccoli, apples and orange juice, bread with cereals.
Vitamin C increases immunity. Prevents heart disease. It is also anti-aging. It stays young for a long time. Vitamin C, rich in antioxidants, helps us repair our damaged skin, liver and many cells. The best sources of vitamin C are amla, orange, lemon, chili, kiwi, grapes, watermelon, strawberries, papaya, potatoes and tomatoes.
Iodine helps in the formation of thyroid hormones in the body. The thyroid controls the body's metabolism. Its deficiency causes goiter disease. Iodine is needed for fetal development. 220 mg for pregnant women. And 290 mg for breastfeeding women. It is needed every day. This cheese, milk, curd, iodized salt should be taken.
Magnesium deficiency helps with cramps, blood pressure, muscles and the nervous system, strengthening bones during periods. To do this, eat a high-fiber diet. You can take green leafy vegetables, dried fruits, soy, potatoes, whole grains, kinoas.
👉 Avoid eating large meals in the evening or late, and make sure to eat dinner before eight o'clock.
👉 Keeping a diary to write down all the foods eaten at each meal; this method determines the amount eaten in the day, and helps to control the quality of food.
👉Eat a snack or main meal before feeling very hungry; Starving the body for long periods causes overeating.
👉Stop eating when feeling full, taking into account chewing food well. Avoid soft drinks and juices, and a lot of tea, coffee, anise, ginger, and flowers. Avoid eating in restaurants.
👉Vary your food to avoid getting bored.