Diet gun

Adult women of reproductive age, that is, women from the end of puberty to menopause, in addition to the needs they have as adults, also have specific nutritional needs due to menstruation and other factors.

These specific nutritional needs in vitamins and minerals are the following:

Calcium and vitamin D

Calcium and vitamin D are essential for bone health in men and women. Their bone density increases during childhood and early adulthood. From the age of 25 to 35, bone density peaks, stops increasing, and slowly as we get older, our bone density begins to decrease.

The decrease in bone density occurs more quickly in women due to menopause because their hormone levels affect bone growth. Women also tend to have smaller bones and a lower peak bone mass than men.

Getting enough calcium and vitamin D during our reproductive years helps keep our bones as strong as possible, reducing the risk of developing osteopenia or osteoporosis later in life.

Calcium can be found mainly in all dairy products (milk, cheese, yogurt) also in salmon, sardines, almonds and dried figs while vitamin D in fatty fish such as mackerel, salmon, sardines, but also in egg yolk and mushrooms.
Vitamin D also has the unique property of being able to be produced by the body from sunlight.

Folate (vitamin B9)

Folate (or vitamin B9) is an essential nutrient, especially if a woman is trying to get pregnant. It is also known as folic acid, which is the synthetic form of Folate.

Folate reduces the risk of fetal complications, helps in the formation of red blood cells and in the digestion of proteins.

Folate is found naturally in foods such as beans, lentils, green leafy vegetables, citrus fruits, while folic acid is found in supplements and fortified foods.

Women 18 years of age and older who are not pregnant should take 400 mcg per day, especially if they are planning to become pregnant.

Iron

It is well known that blood contains iron. Women are likely to have iron deficiency and anemia due to blood loss, mainly during menstruation.

Iron is needed, among other things, for the body’s immune function, the formation of red blood cells, growth, and energy production.

There are two different types of iron, heme iron, which comes from animal products and is better absorbed, and non-heme iron, which comes from plants and is less absorbed by the body.

Heme iron is absorbed by 15-30%, while non-heme iron is absorbed by 2%-9% (2% from legumes, 4% from cereals, 7-9% from leafy vegetables).

The best sources of iron are pork liver, beef kidneys and generally all animal organs (e.g. heart), red meat (which are also sources of heme iron), egg yolks, oysters, walnuts, beans, asparagus and oats.

Women who follow a vegetarian or vegan diet absorb little iron and may need to take iron supplements to meet their needs.

Zinc

Zinc is essential for the functioning of the immune system. It also supports protein synthesis, wound healing, growth, pregnancy, and has a strong antioxidant effect.

Foods rich in zinc are mainly red meat, chicken, fish, shellfish, eggs, legumes, pumpkin seeds but it is also found in small amounts in oats, chickpeas, cashews and yogurt.

Our body has the ability to absorb approximately 20-40% of what it consumes from food.

Women who follow a vegetarian or vegan diet consume small doses of zinc and may need to take supplements to meet their needs.

Zinc deficiency is common in patients with celiac disease.