Food for Thought (1)

读书文摘笔记

 

Topic Today: food for thought

 

It’s not just what you eat but when and with what

Most important nutrients that women tend to lack:

 

Iron:

 

Building block of hemoglobin, which carries oxygen in red blood cells to your tissues, supplying energy.

Key point: 20 percent of iron in beef is taken up by your body. Eating veggies along with vitamin C will dramatically increase iron absorption. OJ as well. Do not take up iron with milk or soy products which contain calcium at same time cause they can block iron absorption. You should take calcium and iron suppliement at different times of day.

 

Calcium

 

Essential for strong bones and teeth.

 

How to get more: decrease salt intake. And pair it with Viamin D, which facilitates calcium obsorption.

 

Vitamin D

 

Promotes obsorption of calcium and phosphorous for a healthy skeleton and teeth. Without it, bones become brittle and misshapen.

 

One of the easiest ways to get D is to drink milk fortified with it. Other rich sources are cod liver oil, salmon and mackerel. Multivitamins include D can help.

 

Folate (folic acid)

 

Lower heart disease and dementia risk. Reduce the risk of birth defects f the brain and spine.

 

Easily obtained from fortified cereal grain products