Taking care of the body’s health depends to a large extent on the food we eat, but men and women are not the same, and we have different nutritional needs. Therefore, we show you what nutrients every woman needs to take to be strong and healthy.
Key Nutrients In The Diet Of Every Woman Needs
Due to the biological conditions that women go through, as well as because we have a different body composition with a higher proportion of fat and less muscle mass, as well as a less active metabolism than men, all women need to take special care of the following nutrients to be healthy and strong :
1. Vitamin B12
It keeps the body’s nerves and blood cells healthy and plays a vital role in producing DNA and red blood cells, which carry oxygen throughout the body. Adult women should consume 2.4 micrograms of vitamin B12 daily. They should also incorporate beef, liver, clams, tuna, and eggs into their diet to get a healthy dose of this vitamin.
2. Vitamin C
It acts as an antioxidant and is key to maintaining healthy skin and boosting immunity. It is found in many citrus fruits, such as oranges and grapefruit, but we can also find it in broccoli, Brussels sprouts, and potatoes.
3. Vitamin D And Calcium
Those are two nutrients that women generally don’t get enough of. Supplements can help with deficiencies, but foods like salmon, egg yolks, mushrooms, kale, and spinach can keep your muscles, bones, and teeth healthy and strong.
4. Vitamin E
It is an antioxidant that helps protect against foreign substances like secondhand smoke and air pollution, which can cause cell damage. Foods rich in vitamin E include almonds, sunflower seeds, red bell peppers, peanut butter, and avocados.
It is an important mineral for growth and development. The body requires a certain amount to create healthy red blood cells. For women who have monthly menstrual cycles, iron deficiency is more common. Seafood, beans, quinoa, steak, and tofu are high in iron.
Zinc is an important element widely distributed in all cells and tissues of the human organism. It is related to the activity of numerous enzymes in all metabolic areas, intervening in multiple physiological processes.
In addition, it is essential for the growth, development, health, and reproduction of the human body, which makes it a very important nutrient in childhood, adolescence, and the fertile stage of a woman.
Likewise, a lack of zinc during pregnancy can cause problems in the development of the fetus, so it is essential to maintain adequate levels of this trace element.
These are the nutrients every woman needs and should take care of, especially if she wants to achieve a healthy and strong body like an oak tree.