The 5 most important nutrients for women’s healthy Sex
You must have heard many times that good health depends on a balanced diet , with the right amounts of vegetables, fruits, cereals and meats.
More than just contributing to weight maintenance, a healthy diet aims to provide the nutrients our body needs to produce new cells, repair damage and ensure the proper performance of its functions.
In addition, in some stages of our life, certain nutrients become even more important.
For example, in pregnancy and lactation, our nutritional needs change to suit the baby.
Yet, as we get older, we become more susceptible to developing osteoporosis and heart disease, so that other nutrients become more needed.
Read also: Chia: the seed full of nutrients that quench and has anti-inflammatory action
Find out now which are the five most important nutrients in different phases of a woman’s life and know in which foods you can find them:
1. Vitamin D
Vitamin D is essential for the intestine to absorb calcium, as well as prevent diseases such as osteoporosis, which is 6 times more common in women than in men over 50 years.
There are three ways to get vitamin D: by eating, sun exposure and supplementation. In the case of food, the best options to ensure your stock of this nutrient are meats, fish such as salmon, eggs, milk, liver and cheese.
Already for our skin to be able to produce vitamin D, it is necessary to expose to the sun daily for 15 minutes. However, as we age, the skin loses the ability to synthesize this vitamin.
Supplementation, in turn, is usually recommended when patients already have vitamin D deficiency. When the problem is confirmed by a blood test, the doctor may recommend a supplement in capsules or drops.
Calcium is a very important mineral for the formation of bones and teeth, being essential during childhood and gestation. It still participates in muscle contraction, blood clotting and the transmission of nerve impulses.
Some foods that provide calcium to the body are skimmed yogurt, milk, cottage cheese, spinach and boiled broccoli and nuts. As calcium absorption can be impaired by caffeine and iron, it is interesting to always consume it from a wide variety of food sources.
For women, calcium becomes even more necessary during menopause, when the risk of osteoporosis and fractures increases because of decreased production of sex hormones. In this case, your doctor may prescribe a calcium supplement.
Caution: Consuming excess calcium without medical advice can cause problems such as kidney stones and blood vessel calcification.
3. Omega-3 fatty acids
Omega-3 is known to offer protection against cardiovascular disease by reducing the risk of clot formation that can lead to a stroke or heart attack, especially in women.
In addition, omega-3 is a blend of three polyunsaturated fatty acids that help decrease plaque formation in the arteries and lower blood pressure. It is also able to reduce triglyceride levels, prevent cardiac arrhythmias and relieve the symptoms of rheumatoid arthritis.
Fatty fish like sardines, herring, salmon, and tuna are excellent sources of omega-3s. Soya and canola oils, walnuts and weeks of chia and flaxseed contain one of the fatty acids that make up the omega-3, so fish consumption continues to be important.
4. Vitamin B12
Vitamin B12 participates in the formation of red blood cells, known as erythrocytes, in addition to being necessary for the development and maintenance of nervous system functions.
Over the years, vitamin B12 absorption by the body is impaired, which can lead to fatigue, weight loss, memory deficits, dementia, and depression, especially in women. For those who have gone through menopause, vitamin B12 deficiency may increase the risk of anemia.
This nutrient is present in foods of animal origin, mainly salmon, tuna, liver, pork, eggs, milk and their derivatives. In the case of vegetarians or vegans and patients who have had bariatric surgery, it may be necessary to supplement with this vitamin.
5. Folic acid (vitamin B9)
Folic acid, also called vitamin B9 or folate, participates in the synthesis of proteins, the production, and repair of DNA and cell division. This nutrient is especially necessary for pregnant women because it is involved in the formation of the neural tube and in the development of the fetus.
In addition, vitamin B9 is important for us to have good mental health, and its deficiency can impair the production of serotonin, increasing the tendency to depression.
The major sources of folic acid are dark green leafy vegetables, especially broccoli, spinach, and kale. Other foods that provide this nutrient are whole grains, beans, mushrooms and fruits like avocado, orange, banana, and mango.
It may be necessary to supplement folic acid during some stages of life, such as pregnancy and lactation, always with medical advice.