We usually prepare a single meal for everyone, but women have different nutritional needs than men. And that may be having an effect on your low iron, folic acid or calcium.
Are you very stressed?
Strengthens the supply of magnesium. Women tend to be more deficient in this mineral than men, which translates into irritability, fatigue, sleep problems or muscle cramps, especially in the days before your period … Find out if you are lacking magnesium with our test.
Have chocolate for breakfast. Enrich your glass of milk with a teaspoon of cocoa or take an ounce of the darkest possible chocolate.
The traditional combination of (wholemeal) bread with chocolate is very rich in magnesium
Do you feel sad?
More B vitamins on your plate. This group of vitamins - along with C and magnesium - contributes to the synthesis of serotonin, the "happiness hormone". It seems that women synthesize serotonin differently from men, and this would explain why we suffer more depression. Discover the satiating power of serotonin.
Enrich with yeast. Adding a tablespoon of brewer's yeast or wheat germ to your yogurt, breakfast flakes, salad, etc., reinforces its contribution.
Do you feel bloated?
Less sodium and more potassium. The balance of fluids in the body has to do with a correct relationship between sodium and potassium.
Less salt and some banana. Decreasing the amount of salt we take to the maximum recommended 5 g per day (including that in canned food, cold cuts, etc., not just the one we add) and eating more foods rich in potassium, such as banana, helps.
You are very tired?
You may need iron. If you have not started a diet, or are exercising more, etc., and you feel exhausted, your lack of iron may be due to menstruation.
For dessert, kiwi. A first of green leafy vegetables and a second of meat or fish provide you with iron, and having kiwi or citrus fruits for dessert provides you with vitamin C, which helps to metabolize it better.
Nutrients in detail:
Iron
- What function does it have? It helps transport the necessary oxygen for the cells of our body.
- What food is it in? In meat, fish, legumes, nuts and green leafy vegetables. Foods rich in vitamin C increase iron absorption.
Magnesium
- What function does it have? Keep the muscles in good shape and balance the nervous system. In addition, it helps to assimilate calcium and vitamin C.
- What food is it in? In vegetables and fruits, whole grains, nuts, legumes, fish and cocoa.
Chrome
- What function does it have? Balance blood sugar levels, take advantage of the nutritional principles that provide carbohydrates and fats, and help control cholesterol.
- What food is it in? Cereals, dairy, meats, mussels, potatoes, dates, tomatoes and fruit.
Vitamins of group B
- What function do they have? Especially the B1 and B6. The first one favors communication between neurons and the second one stimulates the production of serotonin, the so-called "happiness hormone".
- What foods are they in? Lean meats, whole grains, eggs, avocados, bananas, nuts or legumes.
