Guide to minerals that women need


Guide to minerals that women need

We understand what microelements are necessary for women first of all.

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The best thing we can do to provide ourselves with vitamins and minerals is to eat a balanced diet and get the necessary micronutrients from whole foods. But with supplements that are often taken not on the prescription of a doctor, but on the recommendation of a blogger, you should not experiment. The consequences of busting can be, put it mildly, unpleasant - from stomach upset, constipation, nausea and insomnia to the formation of kidney stones, anaemia, cramps, joint pain and other serious health problems.

We tell what the female body needs in the first place and what products should be added to the diet in order to feel good.


1. Iron

Why do we need it: iron is responsible for the transport of oxygen from the lungs to organs and tissues, participates in the production of red blood cells, supports immunity and is responsible for cognitive development in children.

It is important for women to monitor the intake of iron in the body because during menstruation (especially abundant) mineral reserves can be greatly depleted.

How much we need per day: 18 mg. During pregnancy, the need for iron increases to 27 mg (sometimes you need to take supplements). Nursing mothers need 9 mg.

What causes the deficiency: most often to iron deficiency anaemia. Her symptoms are: fatigue, shortness of breath, decreased concentration and muscle pain.

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What foods to add to the diet: specially enriched breakfast cereals and bread, lean meat (chicken, turkey), dark chocolate, tofu, seafood, fish, beans, dark green vegetables and leaves, cereals. Ideally, these products should be combined with those that contain vitamin C: so the iron will be better absorbed.

2. Calcium

Why do we need it: in women, bone density begins to decline after 20 years, and calcium, as is known, strengthens bones. In addition, it provides nerve impulses and the full functioning of the muscles.

How much we need per day: 1000 mg.

What causes the deficit: demineralization of bones, osteoporosis, seizures, muscle spasms, heart rhythm disturbances, the formation of kidney stones.

What foods to add to the diet: yoghurt, mozzarella, cheddar cheese, sardines, milk (cow, soybean), cottage cheese, tofu, salmon, Keil, Chinese cabbage, broccoli.

3. Magnesium

Why do we need it: women's health literally depends on magnesium - it participates in more than 300 biochemical reactions in the body, including it provides the muscles, the nervous system, is involved in energy production, oxidation of fatty acids, regulates blood glucose and blood pressure.

How much we need per day: women aged 19 to 30 years - 310 mg (350 mg for pregnant women). At the age of 31 to 50 years - 320 mg (360 mg for pregnant women).

What causes the deficit: to weakness, dysfunction of the heart, convulsions, muscle weakness, loss of appetite, difficulties with the absorption of nutrients.

What foods to add to the diet: almonds and cashews (about 30 grams, or 20 pieces per day), spinach, soy milk (1 cup per day is enough), legumes, avocado, rice, bananas, cow's milk.

4. Zinc

Why do we need it: zinc ensures the smooth functioning of the immune system, participates in the synthesis of proteins, DNA, RNA and the absorption of vitamins A and E.

How much we need per day: 8 mg (11-12 mg for pregnant and lactating). The maximum amount allowed is 40 mg.

What causes the deficit: to hair loss, diarrhoea, loss of appetite,  skin problems, fatigue, vision loss.

What foods to add to the diet: seafood (crabs, oysters), meat, dairy products, eggs, legumes, cereals, seeds, cashews, dark chocolate.

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