Women’s Health: Eating 8 Foods for Better Health, Seaweed for Iron Is Crucial
- Consume Seaweed Daily
Seaweed includes varieties like nori, kelp, sea lettuce, and wakame. Modern science has proven that seaweed contains essential proteins, fats, carbohydrates, various vitamins, and minerals crucial for the human body. Regular consumption of seaweed has excellent health benefits. Due to physiological reasons, women often experience iron-deficiency anemia, and including seaweed in the diet can effectively supplement iron.
- Diverse Varieties, Smaller Quantities
A balanced diet should consist of a variety of foods in smaller quantities. Diverse food items, such as grains, fruits, meat, poultry, vegetables, each with distinct flavors, should be consumed in moderate amounts to provide beneficial effects on the body’s vitality. Therefore, each meal should include a mix of proteins, vegetables, coarse and fine foods, incorporating as many food categories as possible.
- Prefer Fish Over Other Meats
Fish protein content ranges from 15% to 24%, and its muscle fiber structure is shorter with less connective tissue, resulting in a finer and smoother texture compared to other meats. Fish protein is easily digestible, with about 87% to 98% of the protein being absorbed by the human body. Fish has lower fat content compared to other meats and contains unique omega-3 unsaturated fatty acids like EPA and DHA.
Deep-sea fish such as mackerel, salmon, trout, and eel contain essential unsaturated fatty acids that effectively reduce the incidence of high blood pressure and heart disease. The recommended daily protein intake for the body is around 60 grams, and excessive intake can lead to conditions like gout. Considering protein intake from other sources, it is advisable not to exceed 50 grams of fish per day.
- Moderate Salt Intake
Salt, composed of sodium chloride, is a vital element for the human body. It helps regulate body fluid balance, acid-base balance, and affects blood pressure and the excitability of nerves and muscles. However, the body’s daily sodium requirement is not excessive. Excessive sodium intake can burden the kidneys, elevate blood pressure, increase the excretion of calcium and other minerals, and even raise the risk of gastric cancer. For women, excessive salt intake can exacerbate issues like swelling, dark circles, headaches, and premenstrual discomfort. The ideal daily salt intake is 6 grams.
- Balance Meat and Vegetables
Pay attention to the balanced combination of meat and vegetables in your diet to improve the quality and utilization of protein in food. Various amino acids present in different foods have complementary effects, promoting the absorption of dietary iron. Ensure an adequate intake of various vitamins and dietary fiber. Maintain a balance of both fat-soluble and water-soluble vitamin intake.
- Milk and Dairy Products
Milk and dairy products are rich in calcium, beneficial for breast health. Milk is a source of high-quality protein, providing significant assistance in breast development. Milk and yogurt contain abundant proteins, calcium, vitamin A, and vitamin B.
- Eat Eggs and Rice Together
Eggs contain essential amino acids for the human body, closely resembling the composition of human protein. From a nutritional perspective, consuming eggs ensures dietary balance, meets the body’s needs, and prevents nutrient excess. Eggs contain eight essential amino acids and abundant vitamins, while rice lacks certain amino acids. Consuming eggs and rice together enhances the absorption of rice protein and helps control calorie intake.
- Consume Beans and Whole Grains Daily
Beans and whole grains play a crucial role in the body’s metabolism due to the importance of B-vitamins. Deficiency in B-vitamins can disrupt metabolism, affect cell function, and lead to skin problems such as dermatitis and acne. Therefore, incorporating foods rich in B-vitamins, such as wheat bran, peas, brown rice, soybeans, as well as yeast and shiitake mushrooms, into the diet is essential.
