5 Important nutrients that women of all ages need & bull; hello healthy

At every stage of a woman's life, nutrition and regular exercise are the main foundations of good bodily health and optimal energy. But certain vitamins and minerals become very important at times; your body goes through things that men don't and this means you need more of certain nutrients. Knowing what the most important nutrients are can help you choose the best foods and supplements.

Here, we explain what you really need and when you need to fulfill it.

Essential nutrients and minerals for women of all ages

1. Calcium

Meeting calcium intake is important for women of all ages, but much more critical during adolescence and young adulthood, when bones absorb calcium. If you build strong bones from a young age, you will reduce your risk of osteoporosis, aka brittle bone disease, as you get older. Osteoporosis affects one in four Indonesian women aged 50 years and over. After the age of 35, the body naturally loses bone density, making the risk of suffering from this debilitating condition increase dramatically if your bones are weak.

Most experts recommend a maximum of 1,200-1,300 mg of calcium per day for every woman in general. Natural sources of calcium, such as low-fat dairy products, are a smart choice, as they also contain vitamin D and protein, which are both necessary for calcium absorption. Milk, yogurt and cheese contribute to some of the calcium intake in our diet. However, drinking milk alone doesn't provide enough calcium to make much of a difference. In addition to calcium-rich dairy products, adult women should take 600 milligrams of calcium supplements twice a day.

Calcium can also be found in tofu, cereals, soybeans, and drinks made from rice (Genmaicha, horchata, rice milk, rice water, sikhye, sake), vegetables such as kale, broccoli and Chinese cabbage, bony fish such as sardines and salmon, and seeds such as sunflower seeds and sesame seeds.

2. Folic acid

Folic acid or folate (vitamin B9) is an essential nutrient during pregnancy to prevent the risk of the baby developing neural tube defects such as spina bifida or anencephaly. This defect can be crippling and fatal. The spinal cord is formed in the first 12 weeks of fetal life, therefore folate is very important during the early stages of pregnancy. Sometimes, it can take weeks before you realize you are pregnant, which is why all women of childbearing age are advised to take prenatal vitamins fortified with folic acid.

Folate is a vitamin the body needs to make red blood cells. Therefore, these nutrients are also beneficial for the immune system, produce energy, prevent anemia and also provide protection against heart disease and stroke. Women who consume more folic acid are reported to have a reduced risk of developing high blood pressure, according to a study published in the Journal of the American Medical Association in 2005, reported in Live Science - so it's worth making sure your diet contains enough even folate even if you're not planning a pregnancy. or have passed the fertile period.

Many foods have now been fortified with folic acid. Most women get enough folate from their diet through foods such as leafy greens, a major source of folic acid, oranges, pumpkin, avocado, black beans, nuts, and olive oil. The recommended daily nutritional rate for adult women and children over 11 years is 200 micrograms. On average, pregnant women need a total of 800mcg during the first 12 weeks of pregnancy. However, the body is not designed to absorb folic acid in its natural form as well as to process synthetic folate. Although it is highly recommended to get folic acid from food, it is almost impossible to get 800 mcg from your diet alone so it is important to take supplements. Women of childbearing age who are planning pregnancy should take 400mcg of folate supplements per day in addition to their intake.

3. Iron

Studies show that 4.5 billion people worldwide have low iron levels - one in three of them have iron deficiency anemia (IDA). Reporting from 1 Health, based on Riskesdas of the Indonesian Ministry of Health in 2013, around 22.7 percent of women aged 15-49 years and 37.1 percent of pregnant women in Indonesia suffer from ADB.

Iron is essential for the manufacture of hemoglobin, which carries oxygen from your lungs throughout your body. This mineral is also a part of many enzymes and is an integral part of the immune system. It is especially important for girls nearing and during puberty and for women of childbearing age to eat foods rich in iron and vitamin B12 because small amounts of iron are lost in each menstrual cycle. Iron deficiency anemia makes you feel weak, lethargic, tired, unable to concentrate, more susceptible to infections, weight loss, and depression. Studies have found that women with anemia tend to consume less protein, folate, iron, and vitamins C and B12.

Until girls start menstruating, they need about 8 mg of iron per day. Between the ages of 14 and 18, the recommended intake is up to 15 mg. Adult women between the ages of 19 and 50 need 18 mg a day. Pregnant women should meet 27 mg of iron per day.

Sources of iron include fish, meat, poultry, eggs, milk, nuts, lentils, and iron fortified breakfast cereals. For vegetarian or vegan women, you will need supplements. B12 injections are also recommended as this is the best way of promoting vitamin absorption in the body. Many multivitamins also contain recommended daily intake values ​​for iron.

4. Magnesium

Magnesium is essential for a number of body functions. These minerals help the body deal with stress, produce sufficient energy, and build healthy bones. Magnesium also helps the development of muscles and the nervous system because magnesium plays a role in more than 300 chemical reactions in the body. Magnesium is also important for the absorption of calcium, another important nutrient for women of all ages. Magnesium is also an detoxifier potent.

Studies suggest that low magnesium intake may be linked to pre-menstrual syndrome (PMS), type 2 diabetes, osteoporosis, and migraines. Symptoms of magnesium deficiency include muscle spasms, cramps, lethargy, poor memory and sleep disturbances.

The recommended daily nutritional rate for adult women and children over 11 years is 240-320 mg / day. On average, pregnant women need a total of 350-400 mg of magnesium each day. Foods high in magnesium include dark leafy vegetables, nuts, seeds, fish, nuts, seeds, avocado, yogurt, bananas, dried fruit, dark chocolate, and many more.

5. Omega-3

Omega-3 fatty acids are essential for a baby's brain development, which makes fulfilling these nutrients key to pregnancy success. Studies have also shown that women who have a good intake of omega-3s during pregnancy can help to ensure the baby develops a healthy nervous system and possibly reduce the risk of having a premature baby. Omega-3 fatty acids reduce the risk of stroke, dementia, and Alzheimer's disease. In general, omega-3s offer genuine health benefits at every stage of your life.

Fatty fish are a great source of foods high in omega-3 fatty acids. Taking high doses of fish and omega-3 fatty acids is linked to a reduced risk of heart disease, the number one killer of women, according to a 2002 study published in the Journal of the American Medical Association.

Omega-3 fatty acids are a form of polyunsaturated fat, which also helps slow the growth of plaque buildup in the arteries and lowers blood pressure, according to the American Heart Association. Research has shown that omega-3 fatty acids can increase good cholesterol. Several studies have found that fish oil supplements - about 1 to 4 grams per day - reduce triglyceride (blood fat) levels by 20 to 50 percent.

You can get all the omega-3s your body needs by eating several servings of oily fish, 140g each, per week. As a daily supplement for healthy people who rarely / don't eat fish, fish oil supplements are usually taken in 0.5-1.0 grams per day range. Pregnant women are advised to use alternative sources of fish oil without vitamin A - look for supplements that are purely labeled "omega-3 supplements."