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Whole Food Nutrients Nourish A Woman’s Body For Optimal Performance

As times change, the life of a woman only gets busier. That is a fact. Women assume many functions, including the mother, the caregiver, the provider task, the teacher after school, counselor, etc. Those papers are stacked on top of the most demanding races. Today, a healthy and energetic body is most important in order to spend the day. These vitamins come into play.


vitamin a - Retinol

adequate intake of vitamin a is necessary for vision, especially night vision.. This helps to maintain healthy skin and mucous membranes. Similarly, it helps protect the body against infection, because it improves the immune system. For pregnant women, this nutrient is necessary for the proper development of an embryo.

The richest food source is the liver, and considerable amounts are also found in whole milk, egg yolk, butter, cheese, carrots, yellow and green leafy vegetables, pumpkin, apricots, melon and palm oil.

Lack of vitamin A is usually a result of poor intake of foods that are rich in vitamin A. The first indication of a lack of vitamin A is night blindness. Women at risk of this nutrient deficiency include those who are pregnant, breastfeeding, and the elderly.

Vitamin B1 - Thiamine

Thiamine is a metabolism booster. This vitamin is necessary for the body to normal function of the heart and nervous system. In addition, it is necessary to maintain adequate psychological and neurological function.

Thiamine can be found in meat, especially pork. It is also found in mackerel, tuna, whole grains, nuts, potatoes and dried vegetables.

People who consume large amounts of sugar and alcohol can have a lack of thiamine. Lack of thiamine can cause you to have difficulty digesting carbohydrates, which may be the reason for the decreased mental acuity, damage to the heart and shortness of breath.

Vitamin B2 - Riboflavin

This is another metabolism booster. This vitamin is necessary for the maintenance of skin, mucous membranes, normal red blood cells and normal vision. It also protects cells from oxidative damage

Riboflavin can be found in milk and dairy products, lean meats, eggs and leafy green vegetables.

Vitamin B3 - Niacin

Vitamin B3 helps women produce energy, because it transforms food into glucose. Niacin is necessary for the functionality of the nervous system and for normal psychological functions. Niacin also helps in maintaining healthy skin and mucous membranes and reduces fatigue and fatigue.

Most of niacin that can be obtained from food sources can be found in poultry, lean meats, nuts and legumes. In addition, the amino acid tryptophan can help achieve a maximum of two thirds of niacin requirements of your body and can be found in meat, milk and eggs.

In developed countries, niacin deficiency is rare. However, if it happens, the most common cause is alcoholism. Symptoms may include the development of canker sores, indigestion, fatigue, vomiting and depression.

Vitamin B6 - Pyridoxine

Vitamin B-6, or pyridoxine, is one of the most important nutrients. This nutrient provides women with the necessary support for physical and emotional health. It is necessary for the proper functioning of the brain and nervous system. It also prevents body homocysteine, which has been associated with many health conditions.

Excellent food sources of this nutrient available are: chicken, beef liver, pork, beef. Fish are also good sources, including salmon, tuna, herring and sardines. In addition, women can consume nuts, bread, corn and whole grain cereals to contribute to their daily needs.

Lack of vitamin B6 is rare. However, women who are pregnant, nursing, taking oral contraceptives, chronic alcoholics have low weight, high intake of protein and are elderly, you may be at risk of vitamin B6.

Vitamin B12

Vitamin B12 is important for energy production as it converts food into glucose. Vitamin B12 is also compatible with normal red blood cell formation, cell division, neurological and psychological functions and supports immune system function. Like other B vitamins, also it reduces fatigue and fatigue.

Good sources of this nutrient are :. Liver, fish, eggs and dairy products

The body needs proper stomach acid in order to absorb vitamin B12, which puts older women at risk for deficiency. The most common indications associated with inadequate levels of this nutrient include fatigue, diarrhea, shortness of breath, numbness or tingling, and nervousness.

Vitamin C - ascorbic acid

Because the body can not produce vitamin C, sufficient intake must be obtained through food sources. Vitamin C helps protect cells from oxidative damage and is required for normal collagen formation. It also helps in the healthy function of the teeth, gums, bones, cartilage, skin and blood vessels. Vitamin C also helps in metabolism and is necessary for normal psychological function and the nervous and immune system.

This nutrient can be found in many fruits and vegetables, including citrus fruits, peppers, broccoli, Brussels sprouts, strawberries, guava, mango, and kiwi.

According to some studies, many people may have mild deficiencies of vitamin C, especially smokers. The indications of the lack of this vitamin may include dry hair and division, inflammation and bleeding gums, rough, dry skin, nosebleeds, easy bruising and difficulty to protect themselves from infection. Severe vitamin C deficiency is known as scurvy.

Vitamin D

This vitamin is necessary for the absorption of calcium and phosphorus. Vitamin D builds and maintains healthy bones, stimulates the immune system and helps control cell division and specialization.

The most natural source of vitamin D is sunlight. However, many women do not get enough exposure to adequately supply the supplementation of the body takes in food needed.

Vitamin D is found in fish liver oils and saltwater fish. Small quantities can be obtained from milk, meat, eggs and butter. Vitamin D can also be found in fortified foods such as yogurt, cheese and cereals.

Vitamin D deficiency is the most widespread and is considered to be a major global health problem. Women who may be at risk are vegetarians, those who are overweight, alcoholics, and women who have diseases that affect the liver and kidneys. Results of vitamin D deficiency in reducing quality and bone density, causing osteoporosis.

Vitamin E

Vitamin E is an essential antioxidant that helps protect tissues, organs and cells from damage caused by free radicals, which are the reason for the aging process and can lead to health problems such as cancer, heart disease and inflammatory diseases.

The most important sources of this nutrient are nuts, whole grains, wheat germ and vegetable oils including olive, palm, corn, sunflower, etc. Small amounts of vitamin E can be obtained from meat, fish, dairy products, vegetables and fruits.

Lack of vitamin E is rare in healthy adults. Women with disorders of fat absorption may be more likely to suffer from this. Symptoms may include loss of muscle mass, muscle weakness, unsteady gait and vision problems.

Omega-3 fatty acids

These fatty acids act as natural anti-inflammatory substances within the body. They are also essential to keep the heart, brain and immune system health.

A major source of these fatty acids are fatty fish such as tuna and salmon. In addition, pure orange juice is often fortified with the omega-3.

A lack of omega-3 fatty acids the highest number of signs and symptoms of the disease occurs. These include problems with attention, emotional sensitivity, sleep problems, excessive thirst, frequent urination, dry and rough skin, dull and brittle hair and nails that are peeling, soft and fragile.

As can be seen, these 10 vitamins provide your body with the nutrients needed for optimal health and function of your body.

Source: positivemed.com

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