Make sure you get the essential nutrients your body needs at every stage of life must be one of the priorities of all women.
And it is that doing so is among the keys to ensuring a long and happy life. Then we explain what those nutrients are:
Iron
Between the ages of 9 and 13, girls should increase their iron intake to 8 milligrams a day to compensate for the blood loss from menstruation. From the age of 14, the recommended amount is 15 milligrams a day. The best foods to get iron they are lean meats, seafood, nuts, green leafy vegetables, legumes and cereals and breads fortified with this mineral.
Football
As they age, women are prone to bone loss. For this reason, doctors recommend building a strong skeleton as early as adolescence. Between the ages of 9 and 18, advises 1.300 milligrams of calcium daily. In addition to dairy products, this mineral is found in vegetables such as kale, cabbage, or broccoli.
Pregnancy and Maternity
During these stages of life, it is important not to neglect the intake of vitamin B, protein, iron, calcium and vitamin D. To obtain this last essential nutrient, it is necessary to eat fatty fish such as salmon, fortified milk and orange juice. Going outside is also an excellent idea, since the body makes vitamin D in response to contact with the sun, although it is necessary to protect the skin to avoid burning.
Menopause
A woman's body undergoes a change as a result of menopause, which means that needs more of some nutrients and less of others. You need to get enough calcium (1.200 milligrams a day) and vitamin D. Fiber, which helps prevent disease and keep the colon at full capacity, and vitamin B6 (found in chickpeas, liver, fish, and chicken) they are also essential during menopause and beyond to maintain good health.