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Healthy eating for women today

17 April 2019

Women, due to the needs of the body and hormonal changes they experience throughout life, need certain special nutrients and in this edition we will touch the most important ones such as calcium, iron, folic acid, omega 3 and vitamin E.

1 Calcium

Its main function is to maintain adequate bone mineral density, that is, strong bones. Postmenopausal women suffer a major bone loss and do not absorb calcium as well, which is why it should be consumed more at this stage.

Source: Plant-based foods such as broccoli, nopales, cabbage, in some of animal origin such as dairy, sardines and salmon, and in cereals such as amaranth and tortillas.

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2. Iron

Iron is a very important nutrient for women since the first period is produced. We must be careful because in women of childbearing age and up to 40 years it is more likely to present deficiency of this nutrient.

Source: Iron heme (meat such as fish, poultry, beef and offal) and nonheme (beans, lentils, chickpeas, beans, nuts, green leafy vegetables, such as spinach, chard, verdolagas). The first presents a greater absorption by the body than the second.

3. Vitamin E

In the body, it acts as an antioxidant by helping to protect cells from damage caused by free radicals, for example, when the body is exposed to tobacco smoke and radiation.

Source: Sunflower oil, safflower, corn and soy, nuts such as hazelnuts, peanuts, almonds, sunflower seeds, green leafy vegetables, such as spinach and broccoli.

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4 Omega 3

It is very important during pregnancy, it helps the development of the placenta and the nervous system of the baby. On the other hand, after menopause, the risk of suffering from cardiovascular disease is equal to that of men, therefore, their intake should be increased during and after it.

Fonts: Salmon, tuna, herring, sardines, nuts and seeds such as flaxseed, chia, oils such as soy and canola.

5 Folic acid

During pregnancy this nutrient is essential as it helps the baby to develop well. Its deficiency could cause problems in the neural tube and cause diseases such as spina bifida. There are also studies that associate previous folic acid intake in women to increase fertility.

Source: Beef liver, vegetables such as asparagus, Brussels sprouts, deep green leafy vegetables such as spinach, oranges, nuts and beans.

Woman who is an entrepreneur, housewife, worker, student, wife, mother and daughter, it is time to "chiquearte" through your diet. Eat beautiful, eat clean and let your body respond to the load of micronutrients that you are going to give it day by day.

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