Young Women Have To Have Calcium, Iron, Vitamin D
Senin, 30 Mei 2011 by Android Blackberry
Answer: Younger girls in particular will need to ensure they're consuming sufficient calcium, vitamin D and iron, and an adequate intake of calories to support energy and nutritional needs for their bodies to function properly.
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| Young Women Have To Have Calcium, Iron, Vitamin D |
Women ages 20 to 50 ought to have 1,200 mg of calcium every day to build peak bone mass and stop osteoporosis, a illness in which bone density decreases and leads to weak bones and future fractures. Fantastic sources of calcium are low-fat dairy goods, salmon, tofu, vegetables which include broccoli, legumes (peas and beans) and seeds and nuts. You might desire to take a supplement, but for those who do, split your doses so that you take 600 mg within the morning and also the remaining 600 mg at night.
Vitamin D also is important for bone strength and I suggest that all girls up to age 60 take 800 to 1000 IU (international units) per day.
Girls also want an adequate iron intake because they lose iron via menstruation. Iron is typically found in many animal items too as plant sources. Without having sufficient iron, iron deficiency anemia can develop and cause symptoms that include fatigue and headaches.
The quantity of calories that an individual needs varies for every individual and is based on age, gender and activity level. As a general recommendation, women between 23 and 50 years of age commonly require between 1,700 and 2,200 calories per day to maintain their present energy requirements and body weight.
In general, we suggest that these calories come from vegetables, fruits, whole-grain instead of refined-grain foods, fat-free or low-fat dairy merchandise, seafood, lean meats, seafood and oils rather than solid fats like butter.
Foods and food components to prevent include sodium, saturated fats, cholesterol and trans fats.
For a lot more details, I suggest visiting the federal government's 2010 Dietary Guidelines for Americans, at www.cnpp.usda.gov/dietaryguidelines.htm.
Dr. J.F. Herbert Macalalad is an internal medicine specialist who sees patients at Marshfield Clinic Wausau and Weston Centers. This column supplies wellness information and facts and just isn't intended to be medical assistance or a substitute for care from your health care provider.
