RESEARCHERS revealed that women are vulnerable to various types of diseases if the lack of intake of essential nutrients needed by the body.
To that end, the daily menu you do not forget the following six types of intake, as quoted Timesofindia, Sunday (02/15/2015).
vitamin D
Women who do not meet the requirement of vitamin D are at risk of brittle bones, and even lead to osteoporosis. Source can be obtained from vitamin D supplements or natural food form, such as milk and cheese are rich in calcium.
A study published in the New England Journal of Medicine revealed, if we diligently keep the intake of vitamin D in the body every day, can reduce the risk of hip fracture in older women, approximately 30 percent.
Folic acid (vitamin B9)
Folic acid is a B vitamin complex which is an essential nutrient for pregnant women. In addition, folic acid is also good heart health, prevent anemia, slimming, to relieve headaches.
Given that, the weather is advisable to meet the daily intake of folic acid by eating green vegetables, citrus fruits such as oranges and berries, nuts, and olive oil.
calcium
Calcium can help the body make new bone cells. At the time of approaching menopause, the ability to create new bone cells decreased slowly.
To prevent this, since the younger you are advised to drink milk and also foods such as tofu, cereals, soybeans, rice, vegetables such as kale, broccoli, and cabbage, and fish with soft bones, such as sardines and salmon.
Omega-3 fatty acids
Research has shown that omega-3 fatty acids can lower bad cholesterol and able to repel unsaturated fats in the body, so it can reduce the risk of heart disease.
Source, at least twice a week you are advised to eat fish such as salmon, tilapia, and cod, cooked with olive oil low in fat.
vitamin B12
Intake of vitamin B12 deficiency anemia can be risky, so it is easy fatigue, lower the work function of the brain, easily lead to depression and dementia.
To avoid this, you are advised to eat foods such as fish, meat, poultry, eggs, milk, and cereal.
