A woman’s body throughout life has changes that generate moments such as pregnancy and menopause, which is why it is important to understand these stages and the nutrients that the body needs in each of them.
Require biological changes in women Take vitamins and minerals necessary to maintain healthEspecially those that come from plant sources like fresh fruits and vegetables.
The World Health Organization (WHO) indicates that Eating fruits and vegetables is essential to prevent problems such as heart disease, Obesity or diabetes.
Vitamin D is essential for its function in the absorption of calcium, a mineral necessary for strong bones. These nutrients are essential for bone health in women during menopause.
This vitamin can be obtained through exposure to sunlight, diet, or by taking nutritional supplements. “The body naturally produces it after exposure to sunlight,” they explained on the portal. Vogel. The advice on the above website is to sunbathe for 20-30 minutes three to four days a week.
Mushrooms, soybeans, and almonds are vegetarian sources of this vitamin D, along with foods like salmon, egg yolks, mushrooms, and kale.
Vitamin A, or retinol, is important for vision, the immune system, and reproduction. This nutrient is found in foods of plant origin such as vegetables and green leafy vegetables, such as broccoli, spinach, and zucchini; Also orange and yellow like carrots and pumpkins.
Premature cellular aging is another concern for women, and the remedy for this problem is vitamin E, which protects cells from oxidation caused by free radicals. Therefore, it is important for skin care.
In menopause, women experience hormonal changes that help weaken the skin, as evidenced by this vogel, That is why it is ideal to take vitamins through food. Almonds, hazelnuts, chard, and turnip provide vitamin E, and vegetable oils, such as wheat germ oil, are also rich in this vitamin.
According to the gate safetyVitamin E is found in foods such as eggs, broccoli, spinach, soybeans or mangoes, which also helps with the “proper functioning of the nervous system, eyesight, and muscles.”
Vitamin C or ascorbic acid are necessary in the production of collagen. In women, taking this vitamin helps recovery after childbirth. In addition to contributing to the functioning of the immune system and antioxidants, vitamin C is ideal for maintaining bones. High levels of this nutrient can be found in strawberries, papaya, kiwi, peppers, broccoli and kale.
Another function that vitamin C provides is that it improves the absorption of iron from foods of plant origin, and on the other hand “contributes to the proper functioning of the immune system to protect the body from disease,” he points out. Vogel.
Experts point out that lifestyle often makes it difficult to eat foods rich in vitamin C, which is why it is recommended to consume supplements to gain the properties of this nutrient.
In addition to vitamins, experts also recommend taking minerals such as calcium, magnesium, potassium, iron and omega-3 fatty acids, which are also important for the care of women’s health.
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