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Guide to the most nutritious foods for all ages

The female body has its own characteristics and lifetime undergoes significant changes. Proper nutrition during each stage is the best guarantee for your health.

Why are we different?
We know that women store more fat than men. The reason is the lesser amount of testosterone that is produced in the female body. This hormone increases metabolism and acts as a fire that burns fat. In women it must be between 20 and 30%. With less amount the body can be damaged, and at a level below 18% may even stop menstrual cycle. Moreover, the weaker sex has less muscle mass, which also leads to slower metabolism. Therefore, women more often feel cold.

Maturation
At puberty group B vitamins assist the smooth functioning of the nervous system. So the diet of the girl must include daily brewer's yeast, whole-grain wheat and oats. It is better to consume a variety of fresh fruits and vegetables and legumes, and to minimize use of refined sugar, burgers and chips that violate the delicate hormonal balance.

Maturity
That age accounts for about 30 years since a woman's life between the periods of stabilization and hormonal menopause. During menstruation there are around 350-400, which is physical discomfort, especially if prolonged bleeding.
Here the acquisition of sufficient Iron is a major task. Soy is very rich in Iron - 15 mg per 100 g beans. A portion of 50 grams covers your daily need. Eating soy the week before menstruation offset the decline in estrogen, which precedes ovulation. We recommend, however, it is certified (organic) as conventional may have been genetically modified.
Other recommended foods are cocoa and red wine. If the wine is taken regularly with food, it can have beneficial effects because it contains flavonoids which support the welfare of the cardiovascular system.
25% of women suffer from so-called "premenstrual syndrome", which provokes aggression, insomnia, restlessness, fatigue, fluid retention, migraine and tension in the mammary glands. If you take Magnesium - 2 g daily (included in dark green vegetables, nuts, eggs), and calcium - 1 g daily (it contains mostly in dairy products), the week before menstruation, these symptoms can be pinned .
In this period occurs or deteriorate the condition of the cellulite. Cellulite has a hormonal origin and can be overcome with appropriate nutrition, related to the adoption of whole grains, fruits, vegetables, flaxseed, to stimulate the action of the gastrointestinal tract. It is necessary to take foods that strengthen kidney function and excretion of fluids - such as asparagus and artichokes. Every day take at least 1.5 liters of water. Limit salt and alcohol.

Pregnancy
To give new life is the peak of female existence. It is important to create a regime of special diet. Folic acid prevents the appearance of malformations in the fetus. You can obtain it from spinach, broccoli, cabbage, beets, oranges, whole-grain bread and wheat germ.
In the last weeks are important Selenium - 100 mg daily (contained in sesame seeds, onions, whole grains), Zinc - 10 mg daily (from pumpkin seeds, brewer's yeast, cheese), Magnesium - 5 mg daily (from nuts, pineapple, ginger). Taking of group B vitamins reduces the incidence of nausea, vomiting and dizziness.
Against the appearance of stretch marks we recommend increased intake of vitamin E and vitamin F. Aloe Vera gel will do a good job for the risk areas of the body.

Menopause
Estrogen is progressively reduced by stopping the activity of the ovaries. This violation of the hormonal balance leads to a risk of clot formation and to reducing the bone marrow - osteoporosis. Your diet should include three main types of food:
• soy and its derivatives, seaweed, corn;
• foods rich in calcium;
• foods rich in fatty acids (cold-pressed vegetable oils).

Old age
A major problem is the occurrence of osteoporosis. During this period estrogen has stabilized at much lower levels in the body. It also increases the risk of degenerative changes in cells, so the daily diet should include foods such as carrots, spinach, dandelion, wheat germ, nuts, citrus fruits, kiwi, tomatoes and supplements Selenium and Zinc.