Learn about important nutrients for maintaining health and preventing some diseases prevalent among women, such as osteopenia, osteoporosis, menopausal symptoms, anemia, constipation and urinary tract infection, and see in which foods to find these nutrients.

Always remembering that the greater the food variety, the greater the chance of meeting nutritional recommendations and less risk of deficiencies: colored dish guarantees greater diversity of nutrients. It is also important to pay attention to negative and positive food associations.

Osteopenia and osteoporosis:


Calcium-rich foods, such as:

Milk


Yogurt

Cheeses


Sardine


Dark green vegetables (eg spinach, kale)


Almond and Brazil nuts


Foods abundant in fiber act in the intestinal regularization.

For example:

Whole grains


Oat

Linseed


Chia


Seeds


Some fruits, such as papaya, plum, tangerine, orange, apricot

Menopause:

Soy contains isoflavones, which minimize menopausal symptoms.

Urinary tract diseases:

Cranberry has antioxidant and protective action against diseases of the urinary tract. It can also be found in the form of juice and food supplements.

Anemia:


Iron-rich foods work to prevent and treat anemia.

Dark green leafy

Beef

Liver

Pork

Chicken

Fish

Egg yolk

Beans

Oat

Honeydew


In this case, combine foods that are sources of vitamin C in the same meal, as they will enhance the absorption of iron from leafy vegetables and legumes. And avoid consuming dairy products at the same meal, as they are a source of calcium, which competes with iron to be absorbed.

These foods, if prepared and consumed in moderation, can be of extreme help for the health of women. The important thing is to always be diversifying the type of food and looking for more and more quality.

There is also the psychological part of the food problem but this is the subject of another article …
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