The diet period, which is characteristic of a significant number of women, especially before the beach season, does not allow you to get all the vitamins, macro- and microelements, especially omega-3. During these periods, women become the most vulnerable to nutritional deficiencies, which can lead to negative consequences and the development of diseases in the future. Nutritionist-nutritionist Victoria Zalesskaya, a specialist at Solgar, told socialbites.ca about this.
Therefore, during a diet, a large amount of fat is lost from a woman’s diet, which can lead to metabolic disorders in the body and a deficiency of omega-3 PUFAs (polyunsaturated fatty acids). It’s especially important to make sure you’re getting your daily omega-3 intake while exercising.
“Omega-3 regulates metabolism in the body, lowers cholesterol levels, improves vascular elasticity and helps to normalize the functioning of the cardiovascular system, stabilizes cell membranes, improves memory, concentration, helps reduce inflammation in the body, and also improves its condition. skin and hair and nails. The most suitable concentration for daily intake is 950 mg, the expert said.
Controlling iron levels is another important aspect of women’s health. Iron is an essential micronutrient.
“With its deficiency, the synthesis of hemoglobin, which performs the most important function in the body, is disturbed – the transport of oxygen to the cells. It is especially important to monitor these women of childbearing age, girls with heavy menstrual bleeding, girls in the period of active growth and formation of the menstrual cycle, pregnant and lactating women, vegetarians, as well as during increased physical exertion, ”the doctor emphasized. .
Normally, a woman should have 9 to 30 µmol/l iron in her body. You can try to maintain these indicators by eating dishes made from meat, liver, poultry, fish and eggs. However, heat treatment and deterioration of the quality of the products unfortunately lead to a decrease in the nutrient content in them. As an additional source of iron, dietary supplements containing this element can be added to the diet.
“Magnesium is another important element for women. It supports the absorption of nutrients such as calcium and vitamin D. They are normally absorbed by the body and exert their necessary effects only in the presence of sufficient magnesium. It also regulates the functioning of the nervous system, reduces anxiety, stress, stabilizes the heart rate and helps regulate blood pressure. If you have cramps or tremors while falling asleep, pay attention to the magnesium content in your body,” the nutritionist advised.
The specialist also noted that selenium, conezim Q-10, vitamin A, vitamin E, choline, inositol, taurine, lecithin are no less important for women.
Formerly socialbites.ca Wrote about the most dangerous diets for health.