Women's health care: necessary 10 kinds of daily nutrients
Nutrient iron
Iron is an essential nutrient for skin's rudeness. Iron is extracted from red meat, such as beef, chicken liver and oysters. The daily iron intake should be more than 10mg, and 18mg for adult women.
Nutrition DHA
DHA is one of the fatty acids that promotes communication between cells and the nervous system, while EPA controls inflammation and protects our hearts. DHA and EPA can be obtained from fish oil, cheese, eggs, milk and peanut butter. The adult intake is about 160g, and the pregnant women intake 200mg every day.
Vitamin A
There are two kinds of vitamin A. the original vitamin A in carrots is the most beneficial food, which can be directly converted into vitamin A, as well as Hami melon, spinach, etc. Retinol is another vitamin. It is found in meat and dairy products, muffins, snacks and low-fat yoghurt. Retinol is good for the eyes, but if you take too much, it will damage your bones. Adults 800-2000 micrograms.
Vitamin E
When you need to lose weight, you need vitamin E when you need whitening, freckle lightening and anti-oxidation. It helps to strengthen the normal operation of the heart and immune system. The daily intake of adults is 14mg.
Nutritional calcium
Bone health is closely related to calcium. It can also reduce the risk of colorectal cancer, cholesterol and blood pressure. However, it is difficult to get enough calcium in daily diet. The daily intake of adults is about 200-400mg, while that of women over 50 years old is about 1200mg.
Vitamin D
Vitamin D can promote the absorption of calcium, and can be used to treat rickets in children and cartilage disease and joint pain in adults. Vitamin D is formed by the chemical reaction of skin exposed to ultraviolet light. It is better to take 800-1000 international units every day.
Vitamin K
Vitamin K can reduce fracture. If the body is short of vitamin K, it is very easy to cause fracture. Most people can take enough vitamin K, but if you rarely eat vitamin K food, you still need to take some vitamin K health care products to supplement. For the sake of bone health, the daily intake of adult women is 90mg.
Vitamin C
If you want to have good skin, you need vitamin C, which can help you lose weight, improve your immunity and antiviral ability. Vitamin C is better to eat, such as strawberries, oranges, green peppers and so on contain vitamin C, but many people still lack vitamin C. Adults get 100 mg of vitamins a day, but never more than 2000 mg.
folic acid
It is necessary for pregnant women to supplement folic acid. B vitamins are also important for pregnant women. Folic acid can be used to fight neural tube defects and AIDS and protect the development of normal cells. The daily intake was 400mg.
cellulose
Cellulose can make people feel full, help digestion, and help reduce cholesterol. Most people only take half of the recommended amount every day. Vitamins exist in whole grains, beans, fruits and vegetables and other foods, but at present, manufacturers have added cellulose to unexpected foods, including ice cream and yogurt. The daily intake is about 30g.(photo source: visual China)
