Vitamin D
Why needed: Vitamin D helps you maintain strong bones, boosting immunity, and prevent cancer cells grow, according to a study from Harvard University. A panel of experts stated that women under the age of 50 years need 10 times more than the recommended every day.
How to get it: Drink two glasses of milk with vitamin D every day. In addition, sitting under UV light also triggers the skin to produce vitamin D. sit up to 15 minutes in the open air between 11.00-14.00 o'clock twice a week. Use a sun cream with SPF 8 or below, said Joan Pleuss, RD, a nutritionist from the Medical College of Wisconsin in Milwaukee. But do not overdo it, especially if your family has a history of skin cancer.
Magnesium
Why needed: Low magnesium levels can cause menstrual migraines, and headaches when under stress, and increase the risk of diabetes.
How to get it: For starters, just eat as usual. In the latter study, adults who are always breakfast, lunch, dinner, and two snacks, more potential to meet the recommended dietary limits (recommended dietary allowance, or RDA) for magnesium, than did not. "The amount of magnesium in the diet is not much, so eating more would increase the difference," said Pleuss. Materials most recommended foods: nuts. A ounce of nuts of any kind to offer 20% RDA (320 mg for women over 30 years).
Iron
Why needed: Lack of iron levels can increase the risk of anemia and fatigue and lead to hair loss.
How to get it: Hold a barbecue! Three ounces of beef provides approximately 20% RDA (18 mg for women under 50 years). Similarly, if you eat soy, tofu, spinach, although iron from plant materials are not easily absorbed by the body. "Add the tomato salad or a piece of orange into a vegetarian menu. Vitamin C it will help your body utilize iron," says Dee Sandquist, RD, a spokesperson for the American Dietetic Association.
Calcium
Why needed: Calcium is often referred to as a bone builder, but these minerals also reduce symptoms of PMS, such as mood changes and cramps, about half. Research conducted at Columbia University showed that people who consume enough calcium to have a lower risk (31%) of pramenopause breast cancer, and reduce the risk by 11% to high blood pressure.
How to get it: Complete your breakfast cereal or milk, then you have to meet your calcium needs by 51% than that skip breakfast or eat other foods. Choose a cereal with 10% or more RDA (1000 mg), eating one or two foods made from milk every day, and consumption of multivitamins that contain calcium.
Folic Acid
Why needed: Usually, we just heard that folic acid pregnant women is needed, but all she really needed it. Research shows that folic acid deficiency increases the risk of heart attacks and colon cancer.
How to get it: Consumption of salads. Women who eat a salad every day will meet the RDA of folic acid was 41% (400 mcg). If you are pregnant, taking folic acid supplements with 100% RDA.
posted by: akperku.blogspot.com
from: kompas
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