Food and Nutrition - Women Nutrition |
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Some helpful recommendations for women
who do not realize that our bodies change with age, so do our
nutritional requirements. TEENAGERS
ANEMIA (IRON):
Teenage girls who eat a vegetarian diet are particularly prone to anemia and subsequent lethargy because of iron deficiency caused by blood loss during menstruation. Their diet are often not getting a good source of dietary iron to replace the red blood cells they are losing.
Leafy-green vegetables and apricots are good iron sources, but less than red meat. Thus it is recommended that teenage girls take an iron supplement containing Vitamin C to aid absorption.
ACNE (ZINC):
Zinc is vital for growth and repair of tissues and it regulates hormones. Low levels can lead to hormonal sensitivity and imbalances, a common trigger for teenage acne.
Zinc is found in green leafy vegetables and seafood, it is recommended an intake of 15 to 30mg of zinc daily, the equivalent of 2 servings of green vegetables or 1 serving of seafood.
MOOD SWINGS (VITAMINS B):
Teenage blues are exacerbated by low levels of Vitamin B as well as zinc, magnesium and selenium. Vitamin B6 in particular has been shown to reduce PMS-related mood swings.
Teenagers eat a lot of processed foods thus they are lack of nutrients which are important in balancing mood.
To ensure sufficient Vitamins B, magnesium and selenium, it is suggested to consume 3 to 5 helpings of vegetables daily in addition to Brazilian nuts.
BONES (CALCIUM):
This is the age group to lay a firm foundation for your bones, so the more calcium intake the better. It is better to get calcium from grains and leafy-green vegetables as calcium from dairy products are hard to absorb.
Regular weight-bearing exercise is a must which encourages calcium deposition to the bones.
EARLY TO MID 20s
ALCOHOL (DEHYDRATION):
Many women of this age group are at college socializing and drinking fairly heavily while their diet consists of instant processed foods.
The main negative effect of alcohol is dehydration, which reduces nutrient absorption from food and your ability to concentrate. For every unit of alcohol consumed, it is recommended drinking at least half a glass of water on top of the daily water requirement of 2 liters per day.
Eating frozen food is better than canned food as they are more nutritious. It is recommended to take multi-vitamins and mineral supplements.
ENERGY AND STRESS (VITAMINS B):
Alcoholic drinkers are usually deficient in Vitamins B and C. Vitamins B assist the body release energy and promotes skin and hair health. They are also known as the "stress vitamins", supporting the adrenal glands and nervous system.
In addition to consuming plenty of fresh vegetables, it is recommended to take a Vitamin B complex supplement before and during exams to boost energy levels and reduce stress.
LATE 20s TO MID 30s
FERTILITY (MULTI VITAMINS AND ZINC):
Zinc plays a critical role in fertility. A diet of leafy-green vegetables and seafood are recommended for women and men attempting to conceive. Vitamins C and E found in fruits and vegetables are also vital in the health of the reproductive system.
PREGNANCY (FOLIC ACID AND OILY FISH):
Women of childbearing age should consider a folic acid supplement as this reduces the risk of key birth defects such as Spina bifida. A very low level of folic acid from spinach, asparagus and oranges are available from our daily food intake.
Pregnant women should also eat lots of oily fish containing essential fatty acids which help with brain development in unborn babies.
AGEING AND WRINKLES (ANTIOXIDANTS):
Drink plenty of fluids to prevent dehydrated skin and eat lots of fruits and vegetables containing antioxidant nutrients which fight against the effects of ageing to slow down the formation of wrinkles.
A daily antioxidant supplement is important in protecting against ageing and more so will significantly reduce your risk of illness like cardiovascular disease or cancer 30 years on.
STRESS (GINSENG AND VITAMINS B):
Stress can be fought with the consumption of Vitamins B and Siberian Ginseng, a herbal supplement that protects the adrenal glands.
Stress can be induced by juggling a career and personal life.
MID 30s TO 40s
SLOWING METABOLISM (HEALTHY SNACKS):
Metabolism slows with age resulting in weight gain but snacking i.e., eating little and often, could prevent this. Snacking results in significantly less weight gain than eating the equivalent calories in a few large meals. To boost metabolic rate, some herbalist recommends iodine tablets or kelp supplements, a substance needed by the thyroid gland which regulates food breakdown.
However some alternative medical practitioners advise against taking iodine or kelp supplements for people with autoimmune problems.
Increase intake of Fiber as it is regarded an integral ingredient in our gut for health-promoting biological processes. With a healthy gastro-intestinal tract, metabolism rate can be maintained.
WATER RETENTION (OILY FISH):
Water retention, dry skin and mood swings at this age may be caused by faddish diets which encourage cutting out all fat, replacing them with sugary "slimmer's" foods.
The body needs certain fats for skin health, hormone production and water regulation, thus the need to take oily fish or seeds which contain essential fats.
Avoid low-calorie foods containing sugar which lead to sugar imbalances, causing energy bursts and sudden lows. Try to cut out refined sugar entirely, relying on the natural sweetness of fruit and other natural foods.
SKIN (EVENING PRIMROSE OIL):
In addition to Vitamin A, C and E, it is recommended to take plenty of oily fish or supplements of Evening Primrose Oil. These are all rich in essential fatty acids which prevent dry skin and fat soluble vitamins which fight wrinkles.
50s AND 60s
MENOPAUSE (SOYA BEANS):
Soya-beans and their derivatives are rich in plant oestrogens, which replace falling oestrogen levels during menopause.
Eating 2 servings daily or a 30mg supplement of soya isoflavones can offset the menopausal symptoms such as osteoporosis and mood swings. Soya is also known to lower breast cancer risk.
HOT FLUSHES (BLACK COHOSH):
This is a herbal remedy found in scientific studies to relieve hot flushes.
70 PLUS
IMMUNITY (THYME):
Thyme used in food is an excellent antioxidant and immune booster. Used as an infusion in hot water, or rubbed onto the skin in oil, it can also break up mucus to relieve congestion.
It is recommended to eat little as large meals strain the digestive system, especially for the elderly, lowering the immune function.
MEMORY (GINKGO BILOBA):
This herbal supplement boosts circulation and oxygen supply for
Nutrients found in certain fruits and vegetables have also been linked to a reduced risk of Alzheimer's disease such as folic acid from spinach, asparagus and oranges.
JOINTS (GLUCOSAMINE):
Our bodies produce glucosamine to repair cartilage, but due to ageing, we produce less and less. Supplementation with glucosamine sulphate has been found to promote joint repair and daily supplements of 500mg can even reverse mild arthritis.
To maintain healthy bones, consume lots of calcium-rich grains and leafy-green vegetables.
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