What are the 7 elements of nutrition?

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Using sunscreens, moisturizers, and the latest anti-wrinkle creams to make them look younger is not enough. You must protect yourself. Check out the seven nutrients that every woman should consider.
Here are the 7 elements of nutrition.

Nutrition Calcium:

Bone builder Calcium is an essential mineral found in milk. And other dairy products as well as fortified foods. In general, more than 1% of a woman’s weight is calcium, which helps us understand why we think it is so important.

Why is calcium important?

Almost all of the body’s calcium is found in bones and teeth. And women are four times more sensitive to osteoporosis than men, so it is essential for bone health throughout their lifetime. The remaining 1% is important because calcium plays a role in heart and muscle activity, blood clotting and normal cell function.

Who needs it?

All adult women, especially the following:
90% of adult bone mass reaches teenager or younger because she reaches 18 years old. Peak bone mass usually occurs in the late 20s.

Women older than 30 usually loose bone density and strength
In postmenopausal and postmenopausal women, bones are prone to escape as the body produces less estrogen.

How much should I have?

Women under 50 should consider calcium supplements above 500 milligrams daily and should take calcium-rich foods such as milk, cheese and other dairy and fortified products.

If you are over 50 years old, consider taking 800-1,000 mg daily for calcium-rich food intake. And if you consume more than 1, 000 mg daily, divide the dose into half in the morning and evening to maximize absorption.

If you do not produce a lot of stomach acid, calcium citrate may be a better choice. This is often the case for women who are not only old but also women who take drugs to treat ulcers by reducing gastric acid production.

If you have a history of kidney disease, or if you take diuretics or other medication on a daily basis, consult your doctor before taking calcium supplements.

Nutrition Fish oil: healthy heart

Fish such as mackerel, lake trout, herring, sardines, tuna and tuna are a rich source of omega-3. EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).

These highly specialized fats cannot be made in our bodies. And many women may not be eating enough fish, so they may be tasteless or afraid of heavy metals or pollutants. You do not get enough of these amazing nutrients.

Why is fish oil important?

Omega-3 is important for heart and vascular health and reduces circulating triglycerides to lower the risk of heart disease. These special fats also support healthy joints, reduce inflammation and optimize brain activity. Some studies have reduced omega-3 intake in depression and depression.

Who needs it?

All adult women, especially the following:
A woman who does not eat fish several times a week.
Women with increased risk of cardiovascular disease (especially those with elevated triglycerides).
Pregnancy and nursing women improve the baby’s brain development.
Tenderness of joints and female obesity.

How much should I have?

Daily EPA and 1 gram of DHA help most women, but people with high triglyceride levels and under the guidance of a doctor can consume 2-3 grams of fish oil with daily alcohol consumption and low-fat foods. Pregnant women should consider a fish oil supplement containing 1 gram of DHA for the baby’s brain development.

If you are pregnant, have a history of bleeding disorders, or are taking blood thinners and blood pressure medications as well as other supplements, consult your doctor before taking fish oil supplements. Avoid supplements if you are allergic to fish.

Taking omega-3 supplements will improve absorption and tolerance. To avoid “fish faeces”, find a specially processed fish oil supplement that reduces this unpleasant side effect. Only eat fish oil supplements certified to be very low in heavy metals, pollutants and research products.

Nutrition Folic Acid: Think Green

Folic acid is water-soluble B vitamins. Its name derives from foliage because it is the most abundant in food sources such as leaves (spinach, asparagus) and fruits (metal rope).

Why is folate important?

Folic acid is needed for good health. Our cells need to make DNA, and without DNA, cells do not function properly. They will not make new cells and tissues like skin and hair.

During the first two weeks of pregnancy, especially when women are often unaware of the pregnancy, folate is important in preventing fetal neural tube abnormalities such as spina bifida. It is also involved in supporting normal levels of homocysteine ​​in the blood. And is a controversial heart risk factor.

Who needs it?

All adult women should consider taking folic acid supplements. Pregnant women should consume fetal supplements containing folic acid.

How much should I have?

Healthy non-pregnant women should seek multivitamin supplements that provide 400 micrograms daily. Pregnant women should take 400-800 μg of folic acid and prenatal supplements. Talk to your gynaecologist or gynaecologist about taking folic acid with other supplements that can support your baby’s development.

Nutrition Vitamin B: Energizer

B vitamins include thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), cobalamin (B12) and biotin. These are water-soluble essential nutrients found in many foods. Including whole grains, fruits and vegetables.

Vitamin B12 is found only in meat, fish and milk. Many foods are fortified with B vitamins.

Why are B vitamins important?

Active women can burn over 2, 000 calories a day. B vitamins are essential to producing the energy needed to meet the demands of everyday life, regardless of the presentation in the gym, laundry, shower or work.

Vitamin B6 and B12 reduce the risk of heart disease in women by keeping homocysteine ​​levels low. The higher the number of naturally occurring amino acids, the greater the risk of heart attack, stroke, and thrombosis. Biotin has long been an important part of healthy hair. Vitamin B6 is often associated with reduced PMS symptoms. But, unfortunately, researchers have not been able to prove this link.

Who needs it?

All adult women, especially the following:
Women who exercise regularly and sweat can burn more calories every day, increasing the need for women to these nutrients.
Vitamin B12 supplements should be taken in women aged 50 years or older because they are less likely to absorb this nutrient at age.

How much should I have?

In addition to a balanced diet containing lean meats, whole grains and fruits and vegetables, multivitamin supplements should provide at least 50% -100% daily value of B vitamins.

Nutrition Coenzyme Q10: Normally age

Coenzyme Q10 is a fat-soluble nutrient found in a variety of foods. Including meat and fish.

Why is coenzyme Q10 important?

It is a powerful antioxidant and a key component in helping to generate intracellular energy. These nutrients help prevent premature ageing and help maintain a healthy heart and blood vessels.

Who needs it?

All women, especially the following:
Women at high risk for heart disease and cancer and women who treat these diseases. (Please consult your doctor first.)
Because the best source of strict vegetarian CoQ10 is meat and fish (bean and canola oil are also good sources).

How much should I have?

Typical doses are 30-100 mg daily. If you ingest more than 100mg per day, please promote absorption by dividing the amount two or more times. Take CoQ10 with meals for better absorption. Also, find an oil-based CoQ10 soft gel cap.

Nutrition Vitamin D: to bone

Vitamin D is a fat-soluble vitamin. That can be made from our body. When exposed to sunlight. It is also found in vitamin D-fortified foods. Such as milk.

Why is vitamin D important?

It helps our body to absorb the calcium we consume from our rituals and the supplements we can consume. Vitamin D plays an important role in the development and maintenance of healthy bones. Researchers have begun to realize that good vitamin D levels are important for the prevention of certain diseases, including osteoporosis, and for general health.

Who needs it?

All women, especially the following:
A woman who does not drink milk on a regular basis or does not eat vitamin D-fortified dairy products.
A woman who is not exposed to direct sunlight.
Women over 50 years old treat vitamin D less efficiently
Pregnant and breastfeeding women. So they can promote the healthy development of the baby.

How much should I have?

Premenopausal women should consume at least 500 IU of vitamin D per day. (Note 1 microgram is 40 IU.) Menopausal women and older women should increase their doses to 800 IU daily. Do not exceed 2,000 IU as daily food and supplements.

A woman who does not drink milk on a regular basis or does not eat vitamin D-fortified dairy products.
A woman who is not exposed to direct sunlight.
Women over 50 years old treat vitamin D less efficiently
Pregnant and breastfeeding women, so they can promote the healthy development of the baby.

How much should I have?

Premenopausal women should consume at least 500 IU of vitamin D per day. (Note 1 microgram is 40 IU.) Menopausal women and older women should increase their doses to 800 IU daily. Do not exceed 2,000 IU as daily food and supplements.

Vitamin D is available in two forms: D2 (ergocalciferol) and D3 (cholecalciferol). Choose a vitamin D supplement that contains calcium, or choose a multivitamin supplement that contains both.

Nutrition Lutein: Look at the light.

Lutein is a fat-soluble class of nutrients. Called carotenoids. Dark green leafy vegetables. (such as spinach) Are found in various fruits. Corn and egg yolks as well.

Why is Lutein important?

Lutein is an antioxidant that focuses on the eye to prevent free radical destruction and subsequent ageing-related macular degeneration (ARMD). Routines are found in breast cancer. And cervical tissues and appear to support the overall health of these tissues. It is also found in the skin. And can help protect against the sun’s damaged light.

Who needs it?

All women, especially the following:
A woman with a family history of age-related macular degeneration.
Women exposed to direct sunlight and pollutants on a regular basis.
How much should I have? Routine supplements should contain between 6 mg and 10 mg of antioxidants. For more efficient absorption, take Lutein supplements with food.

What is your supplemental IQ?

You know that taking calcium supplements can help you build strong bones when you do not eat enough dairy products, but you should know everything about supplements. Beyond the basic nutritional world, there are strange, strange and wonderful natural solar systems about vitamins, minerals and herbs. It’s your chance to know what you know: Test IQ with this supplementary quiz.

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