5 Vital Nutrients for Women and their Sources

We scared the women themselves indifferent to the body. No nutrients vital for them they do not know many people. Contains nutrients that are beneficial for women's heart disease, as well as protect it from the stand to be with older osteoporosis, diabetes, breast cancer, high blood pressure reduces the risk of ityadirao. Find out about some of the nutrients.

5 Vital Nutrients for Women and their Sources

Vitamin D
Women who do not receive adequate amounts of vitamin D, bone fragility, bone diseases like osteoporosis occurs. Abuse of calcium and vitamin D, which helps keep bones strong.

Source
Tbakei of vitamin D is created, but with age and lack of light when the sun goes down is made. Besides milk, yogurt, home-made cheese and vitamin D is tough panire.

Folic acid
Folic acid is a B-complex vitamin which phaleta important nutrients for pregnant mothers. Older women need to take folic acid every day, it's heart-protective, it helps in the formation of new tissue. Folic acid deficiency anemia, weakness, headaches and heart disease may be.

Source
Every day an adult woman should take 400 micrograms of folic acid. Green vegetables, citrus fruits, Barre, nuts and olive oil contain folic acid.

Calcium
Calcium helps to create new bone cells. Manopajera decreases the ability of women, so it is very important to take calcium.

Source
Liquid calcium than dairy foods do not contain enough. Soy milk and rice dishes, as well as create a drink, Cal, broccoli, Chinese cabbage, sardines, fish, calcium is found syamanasaha soft spines.

Omega-3 fatty acids
Plenty of fish and omega-3 fatty acid intake plays the women can reduce the risk of heart disease. Omega-3 fatty acids from fat palianasyacureteda comes. These healthy fats pluck artery walls and helps lower blood pressure under control.

Source
Salmon, tilapia, cod, olive oil contains omega-3 fatty acids.

Vitamin B-1
After the age of the women's lack of vitamin B-1 becomes the cause of many diseases. Fatigue, weight loss, poor memory and depression as a disease occurs in the absence of vitamin B-1.

Source
Fish, meat, poultry, eggs and processed cereals contain vitamin B-1.