Five elements of women's nutrition

Experts point out that there are three nutrients that are important for both men and women, namely: the antioxidant selenium, vitamin C and vitamin E. However, men and women have somewhat different nutritional needs. Sun Mengli, director of the Chinese Nutrition Society and chief nutritionist of the Nutrition Department of Peking University First Hospital, pointed out that women's nutrition cannot be separated from the following five elements.

1. Iron: Blood comes from iron

Blood supplementation is an important part of women's health care, and blood supplementation is absolutely inseparable from iron supplementation. According to the recommendations of the Chinese Nutrition Society, women from adulthood to menopause need 20 mg of iron per day, 25-35 mg during pregnancy and lactation, while men only need 15 mg per day.

The liver is the richest in iron. Lean meat, pig blood, fungus, Chinese mustard, sesame, beans, kelp, seaweed, apricots, peaches, plums, etc. also contain a lot of iron.

Calcium: The cornerstone of bone health

The calcium in the human body is mainly found in bones and teeth, accounting for about 99% of the total, and the remaining 1% is distributed in the blood, intercellular fluid and soft tissue. Calcium plays an important role in maintaining women's bone health.

According to the survey, the incidence of osteoporosis in Shanghai is 20.1% for men and 48.1% for women, among which 24.9% for men and 75.7% for women over 60 years old. It can be seen from this that calcium supplementation should become a lifelong nutritional task for women. The average woman needs 800 mg of calcium per day, which should be increased to 1000 mg during pregnancy and lactation. "Among daily foods, those rich in calcium include milk, cheese, eggs, soy products, kelp, seaweed, dried shrimps, sesame, hawthorn, marine fish, vegetables, etc. When eating these calcium-rich foods, you should avoid eating too much phosphate-, oxalic acid-, and protein-rich foods to avoid affecting calcium absorption.

3. Folic acid: nutrients during pregnancy

Folic acid belongs to the B vitamins and was first extracted from spinach leaves, hence the name "folic acid". It is an indispensable substance for cell proliferation and can also promote the secretion of milk. It is especially important for pregnant women or women after childbirth. Adult women need 400 micrograms of folic acid per day, 600 micrograms during pregnancy and 500 micrograms during lactation.

In addition to pregnant women, the elderly, alcoholics, and people taking anticonvulsants and birth control pills also need to supplement more folic acid than normal people. Folic acid is mainly found in dark green vegetables, such as spinach, broccoli, rapeseed, Chinese cabbage, etc.

4. Vitamin B6: Prevent gynecological diseases

Vitamin B6 is required for the metabolism of estrogen and corticosteroids in women, so taking it in moderation can prevent gynecological diseases. Some women may experience swelling of hands and feet, pain in knuckles, vomiting, etc. during pregnancy. These conditions can be improved by taking vitamin B6 under the guidance of a doctor. The recommended intake is 1.9 mg per day. Eating more natural, less processed foods can also help supplement vitamin B6.

5. Dietary fiber: the guardian of the intestines

Dietary fiber itself has no "nutrition". Its biggest function is to promote gastrointestinal motility, accelerate the metabolism of toxins in the body, and relieve constipation problems that plague many women. It is mainly found in foods such as whole wheat bread, potatoes, leeks, celery, and apples.