5 important substances to protect women's health

Heart disease, which can include heart attack or heart failure, is the leading cause of death in women, while stroke is the third leading cause of death.

Here are five nutrients that may help protect women from heart disease as well as lower their risk of other chronic conditions such as osteoporosis, diabetes, breast cancer and high blood pressure.

Vitamin B9 (folic acid)

Folic acid is an important nutrient for women during pregnancy, it is also necessary for older women. Folic acid helps build new tissues, is very useful for all organs in the body, especially has a very high protective effect on the heart.

Folic acid, or folate, is a B vitamin that is essential for making red blood cells. Signs of low folic acid include anemia, weight loss, weakness, headaches, and high levels of homocysteine ​​in the blood, which is a risk factor for heart disease.

In fact, women who consume more folic acid also have a lower risk of developing high blood pressure, according to a 2005 study published in the Journal of the American Medical Association. Folic acid is found in leafy greens, citrus fruits, squash, berries, nuts, and olive oil.

Supplementing micronutrients through food intake is beneficial for health.

Vitamin B12

Postmenopausal women are often deficient in certain nutrients in their daily diets, including vitamin B12, increasing their risk of anemia.

Researchers found that women with anemia often had low intakes of protein, folate (or vitamin B9), iron, vitamin C, and vitamin B12. Low vitamin B12 levels occurred as women aged.

Older women may not have enough hydrochloric acid in their stomachs to absorb the vitamin. If women do not get enough vitamin B12, it can lead to fatigue, weight loss, poor memory, dementia, and depression.

Although vitamin B12 has been suggested as a way to treat memory loss, boost mood, and increase energy and concentration, there is not enough evidence to show that it improves these conditions.

The recommended daily intake of vitamin B12 is 2.4 micrograms for adults, and vitamin B12 can be found in foods such as fish, meat, poultry, eggs, milk and fortified cereals. For vegetarian women, a vitamin B12 supplement is necessary.

Omega-3 fatty acids

Eating large amounts of fish and omega-3 fatty acids may lower the risk of heart disease in women, according to a 2002 study published in the Journal of the American Medical Association.

Several studies have shown that fish oil supplementation (1-4 grams/day) has reduced triglyceride levels by up to 50%. The AHA recommends consuming fish, especially fatty fish such as salmon, tilapia or cod, at least twice a week. Olive oil contains monounsaturated fats, which also provide practical health benefits.

Calcium

As women enter menopause, their ability to create new bone cells decreases. Drinking milk does not make a difference to a woman's calcium needs during this time. Older women should take 600 milligrams of calcium supplements twice a day. The two main forms of calcium in supplements are calcium carbonate and calcium citrate.

Besides dairy products, calcium can also be found in tofu, cereals, rice and soy beverages, vegetables such as kale, broccoli and cabbage, and fish with soft bones such as sardines and salmon.

Vitamin D

Women who don’t get enough vitamin D are at risk of developing brittle bones, or osteoporosis. A study published in the New England Journal of Medicine found that taking high doses of vitamin D daily (about 800 international units) can reduce the risk of hip fractures in older women by 30%.

There are three ways to absorb vitamin D: from the skin, from diet and vitamin supplements. But as the skin ages, the ability to absorb vitamin D3 from sunlight also decreases, so women of this age need to supplement through diet with foods rich in vitamin D3, multivitamins, eat low-fat yogurt or cheese, especially hard cheese, orange juice and beans.

According to Health and Life