Many women are busy with their work at home and outside, and they forget to take good care of their health, especially with regard to obtaining minerals and vitamins necessary for the body; To prevent a large number of diseases, especially with age.
The following article provides you with the 5 most important vitamins and minerals that a woman must take, according to what therapeutic nutritionist Rand Al-Daisy said to “Madam.net.”
Vitamin B 12
Vitamin B12 deficiency in the body causes paleness of the face; As a result of red blood cells being broken down and not growing properly, resulting in “bilirubin”, which causes yellowing and paleness of the skin. Vitamin B 12 deficiency also leads to forgetfulness, fatigue and fatigue.
Vitamin B12 is abundant in animal sources. Like meat and fish, and it can be taken in the form of nutritional supplements.
Iodine mineral
Iodine deficiency causes morning swelling, sagging under the eyes, and unexplained weight gain with sagging areas of overweight. Iodine deficiency increases in women with high blood pressure. Because they avoided table salt, which is one of the main sources of iodine.
Iodine is found in fish, shrimp, crustaceans, dairy, and iodized salt (if you do not have high blood pressure, you can eat it). Iodine can be taken as a dietary supplement after consulting a doctor.
iron
Iron deficiency causes permanent fatigue and tiredness, pale lips, lethargy and cracked nails, yellow eyes, and cold extremities. A person needs 18 micrograms of it per day, and the daily needs of it for women during the menstrual cycle and pregnancy increase to 21 micrograms.
Iron is found in green vegetables, spinach, meat, liver, and fish, and it can be eaten in the form of a nutritional supplement, but it is necessary to take into account the intake of nutrients containing calcium at different times. Because calcium reduces the levels of iron absorption in the body.
Vitamin C
Vitamin C deficiency causes bleeding gums, weakening of immunity, and the body needs one gram of it per day, but it is difficult to obtain it completely from food, and it is preferable to take a food supplement that contains it. To get adequate proportions of it daily, especially since the body does not retain it.
Vitamin C is found in kiwis, tomatoes, guava, and capsicum, which are varieties that contain high levels of it, followed by citrus fruits of all kinds.
Vitamin B7 B7
Vitamin B7, or biotin, is one of the vitamins that promotes healthy hair and nails, and its deficiency leads to dry hair and hair loss, and nail breakage.
Biotin is found in meat, vegetables, fruits, green beans, and mushrooms … Women who follow vegetarian diets suffer from a deficiency, as it is found in greater proportions in animal sources.
Calcium
Calcium is one of the most important nutrients whose deficiency in the body causes many serious problems, especially since women need it during pregnancy and after the age of sixty. Its deficiency causes osteoporosis, heart rhythm disturbance, muscle spasms, memory problems, split nails, tooth decay, and dry skin.
Calcium is found in dairy products, green leafy vegetables, legumes, broccoli, and sesame seeds … But you must make sure to consume adequate amounts of vitamin D with calcium. To help the body absorb it well.
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