4 essential elements for women

　　magnesium
　　
Dysmenorrhea is a kind of trouble female the most common disease , the reason is not yet very clear. The latest research shows that it may be related to magnesium deficiency in the body. Survey data shows that 45% of patients have lower levels of magnesium than the average, and daily intake of 200 mg of magnesium tablets can relieve dysmenorrhea symptoms. It turns out that magnesium is an essential element for maintaining human life activities and has the ability to regulate nerve And the miraculous function of muscle activity and enhancing endurance mobility. In addition, magnesium is also the "nemesis" of high blood pressure, high cholesterol, and high blood sugar. It also helps prevent and treat stroke, coronary heart disease and diabetes.

Expert advice: Green beans, soybeans, mung beans, corn, flour, malt, mushrooms, fennel, spinach, cucumbers, persimmons, etc. contain more magnesium and are beneficial to women if eaten regularly. healthy。

　iron
　　
Iron is a hematopoietic element in the human body. Women have one more channel to eliminate iron - menstruation, and the loss of iron increases (the average loss of iron in one menstruation is 30 mg), so the amount of iron supplement should be greater than male . For example, adult men need 12 mg of iron per day, while women need as much as 18 mg.

Expert advice: The simplest, easiest and most effective thing is food supplements. The most iron-rich and best-absorbed foods are pig liver, beef liver, sheep tripe, pig blood, duck blood, etc. Soy products, sesame seeds, mushrooms, fungus, kelp, seaweed, longan, etc. also contain more iron.

In addition, using iron pots for cooking can also increase the iron content. If you use an iron pot to cook rice, you can add 26 mg of iron per kilogram of rice; egg The amount of iron dissolved when cooking , meat and vegetables is also increased than other pots. Based on drinking 1000 ml of water and eating 500 grams of rice per day, using an iron pot can increase iron content by 14.5 mg per person per day, which basically meets the iron needs of children and adults.