The five most nutritious things for women

Many women try their best to supplement themselves with sufficient nutrition, but they feel that the effects are not very significant. At this time, you should examine your daily habits to see if they are likely to cause nutrient loss. Today I will tell female friends five things that can particularly consume nutrients in daily life.

1. Drink coffee frequently

Drinking coffee regularly can cause calcium loss in your body. Drinking too much coffee is an important reason for increasing the risk of osteoporosis because caffeine can dissolve calcium in bones.

Remedy: Take 1500 mg of calcium per day. Remember that for every extra cup of coffee you drink, you will increase your calcium intake by 19-37 mg. You can add two spoons of milk to each cup of coffee. The most important thing is not to drink more than 4 cups of coffee a day.

2. Excessive menstrual flow

Excessive menstrual flow in women can cause iron loss, which can lead to iron deficiency anemia and cause fatigue.

Remedy: Take 18 mg of iron daily. Beef, fish, and pork contain large amounts of iron, while whole grains, beans, oats, and dark green vegetables also contain small amounts of iron. Here is a little secret: cooking in an iron pan can also help you absorb more iron; remember to eat it with foods high in vitamin C, such as tomatoes, oranges, and tangerines, to help the body absorb it. Nutrition experts recommend that you do not take iron supplements without authorization. Iron supplements need to be taken under the guidance of a doctor.

3. Overload Exercise

Excessive exercise can cause loss of iron, vitamin C and E. When you exercise, you need more iron to help carry oxygen to your muscles. Moreover, exercise can also put stress on cells and produce free radicals, which require the help of vitamins C and E to repair them.

Remedies: 18 mg of iron, 250 mg of vitamin C, 400 IU (international units) of vitamin E. Don't be lazy and take supplements instead. Instead, get your vitamin C from fruits and vegetables. You can also supplement the fiber and phytochemicals your body needs, which helps prevent chronic diseases. As for 400 IU of vitamin E, it is recommended to take it from nutritional supplements.

4. Drinking frequently

Alcohol can cause the loss of water-soluble vitamins such as vitamin C, folic acid, and B vitamins. Alcohol depletes the body's stores of water-soluble vitamins and can also cause long-term complications. Because alcohol is very harmful to the pancreas and increases the risk of breast cancer, female friends are strongly advised to drink less.

Remedial measures: Actively supplement vitamin C, folic acid, vitamin B1, niacin, vitamin B2, vitamin B6, and vitamin B12. Nutrition experts believe that eating more beans, fruits and vegetables, and whole grains is the main way to supplement the above nutrients.

5. Frequent injection of antibiotics

Frequent injections of antibiotics can cause a sharp decrease in the beneficial bacteria in your gastrointestinal tract, because antibiotics will kill the beneficial bacteria in the digestive and urinary systems, which will lead to the risk of bloating and urinary tract infections.

Remedy: When you start taking antibiotics, begin rebuilding your digestive system with good bacteria.