As a woman, have you ever wondered what extra nutritious foods you need to supplement?
When I read the article by nutritionist Elizabeth Somer, I suddenly had a new idea about the acquisition of women's healthy nutrition.
Here is a description of the six foods that every woman needs by nutritionist Elizabeth Summer. By the health manager nutritionist Yuan's small pocket I, summarized and summarized.
Target: 3 to 5 servings per week.
As a healthy food, yogurt is almost as old as health itself. But nutrition experts say that any fermented dairy product – contains healthy and nutritious "probiotics" that protect you in many ways.
One cup of yogurt contains about 448 mg of calcium, while 8 ounces of skim milk contains only 300 mg of calcium.
Target: 2 to 3 servings per week.
Fatty fish, including salmon, sardines and mackerel. The health factor of fish is omega-3 fatty acids, specifically two nutrients called DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid).
While many foods, such as walnuts and flaxseed oil, claim the benefits of omega-3 fatty acids, dietitians caution that only omega-3s in the form of DHA or EPA can be used directly by the body.
When it comes to the omega-3 acid of ALA in foods like walnuts and flaxseed oil, linoleic acid, dietitians remind that while it's certainly good for you, it requires a process in the body to convert it into DHA. And this conversion process can be affected by various personal factors.
Target: 3 to 4 servings per week.
Legumes include tofu, peas, lentils, and more.
Effects: Legumes are low in fat and are good for protein and fiber**, and legumes may also play a role in stabilizing female hormones.
Nutrition experts also point out that the nutrient levels of isoflavones in legumes can help regulate hormones and may contribute to women's premenstrual performance.
Target: 3 to 5 servings per week.
Lycopene foods include watermelon, red grapefruit, red navel orange, etc.
Efficacy: The potent nutrient in all of these fruits is lycopene.
Goal: 400 IU of vitamin D per day
Foods that contain vitamin D, including vitamin D, are found in salmon, mackerel, tuna and sardines, but nutrition experts say fortified foods like milk are best**.
Role of Vitamin D: Vitamin D is essential for supporting bones and calcium absorption.
Nutrition experts specifically point out that we women are prone to vitamin D deficiency, which is mainly related to less sun exposure and the use of too much sunscreen.
Target: 3 to 4 servings per week.
Foods rich in berries include blueberries, strawberries, raspberries, cranberries, etc.
The role of berries: In a similar way to wine, these fruits can protect the body with powerful anthocyanins. At the same time, the lutein in it also has a certain effect of protecting eyesight.
webmd