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MOST WANTED THE SIX NUTRIENTS. THE FITNESS

Do you watch your diet? Most women tend to control it, but do not worry about the vitamins and minerals. And the diet may be one of the basic causes of nutritional deficiencies.
deficiencies are linked to calories. When you start a strict diet can suffer deficiencies.

Women have higher risk for deficiencies of vitamins and minerals than men. Most of the times, men make many foods, but most women consume fewer calories due. Everything is easy if you do not eat enough food will not get the necessary amounts of vitamins and minerals.
may be deficient in vitamins and minerals themselves,

1. Dieting often.
2. Restricting the diet, such as cutting all dairy products or meat.
3. Refined foods is usually chosen instead of full.
4. Taking diuretics, which remove vitamins and minerals.
5. Taking excessive fiber, which binds with iron, calcium, magnesium and zinc. DEPOSITS

VITAMINS AND MINERALS.

vitamin-mineral deficiencies do not appear overnight, as did not change our habits overnight. If you have bad eating habits is very possible that we acquired in childhood or adolescence.

usual
But if we eat well, a few days of caloric restriction or take food with empty calories will not harm us.

When our diet does not provide a nutrient temporarily, our body turns to vitamin and mineral deposits. Why should we to worry about?
Because you may not have sufficient deposits of these nutrients so precious.

First, when we have empty tanks (what happens if we usually a restrictive diet), the lack of any nutrient for a couple of days can affect our energy and our health. Second, we follow a poor diet and not aware of them, so be unaware of when they had exhausted our deposits. We would notice vague symptoms of fatigue, irritability and frequent illness. suspect that we need more sleep, but in the meantime will continue with our diet. And the body begin to deteriorate.

We can get our deposits have always charged energy through proper nutrition usual. In such cases, although we still irregular diet a few days, nothing happens. Cuesta

long

produce a deficiency. For example, symptoms of vitamin C takes 30 days to appear. That means we spend a month without taking adequate amounts of vitamin A deficiency to appear. Pro that does not mean that we can eliminate our food meal a specific group for about a month without damage to the body. Vitamins and minerals work in interdependence, and we need them all for that our body can perform at their best.

SPORT AND WOMEN.

Women who train seriously and consistently cut your calories are at risk of vitamin and mineral deficiencies. Usually they eat to maintain their current exercise and operate with low fuel. A high level of calorie restriction for six to eight weeks or more predisposes a woman to not be fit. Marginal deficiencies suffer but not show specific signs. Athletes may need more protein because they must synthesize more to make a major expense because of his coaching.
is recommended to take 0.8 grams of protein kilo of body weight. Athletes should take one or more grams per kilo of weight. The requirements of vitamin B2 can double the recommended amounts. Vitamin B2 helps metabolize carbohydrates, converting food into energy. Women who train may need more due to increased energy demands.

respect to iron, the combination of your last period exercise makes active women are more susceptible to deficiencies. Postulate the following reasons why women need more iron active:

• The destruction of red blood cells caused by exerting impact activities.
· Microbleeds.
• Loss of iron through sweat.

is advisable that women are set in their iron stores. If trained, shortness of breath and a decrease in performance can mean anemia.

BIG SIX NUTRIENTS.

1. Iron: average Recommendations iron are 15 milligrams daily for women 11 to 50 years (30 mg for pregnant women). Iron is essential for carrying oxygen to the blood. When low iron, blood can not supply enough oxygen to working muscles. Therefore, if trained and have iron deficiency, our muscles can not work at full capacity. In addition, blood is the last place listed the deficiencies of iron, so that when the analytical demonstrates our anemia, is because we have to reset the iron deposits. Vegetarians are those with a higher risk of anemia and dieters second risk group. Symptoms of iron deficiency include fatigue, frequent infections and decreased exercise performance. The best sources of iron include red meat, spinach and pepper.

2. Calcium: calcium deficiency can not be detected until it's too late, or when we have broken a bone. People who diet or are lactose intolerant are those that present greater risks. The recommended amount is 1,200 mg daily for women 11 to 24 years, infants and pregnant women, and 800 to 1,000 mg for women 25 to 50 years most appropriate sources of calcium are dairy products, spinach and cabbage.

3. Magnesium: is known to play a key role in many bodily functions. Magnesium helps build protein, which in turn is essential for muscle contractions and nerve impulse transmission. The recommended amount is 280 milligrams a day (320 to 355 for pregnant and lactating women). The higher risk groups magnesium deficiency are alcoholics, the elderly and dieters. Seeds and grains are better sources of this mineral.

4. Zinc: Play a key role in the immune system and digestion. The daily intake is 12 milligrams (15 to pregnant women and 16 to 19 for infants). Women who are diet, vegetarians, diabetics, the elderly and alcoholics is at risk of deficiency. Meat and fish are good sources. Also the germ of wheat and peas.

5. Pyridoxine (vitamin B6): helps metabolize protein and fat to synthesize hemoglobin to produce serotonin, a chemical brain fight against depression. "Everything that makes the body with amino acids requires the use of vitamin B6." The daily consumption is 1.6 to 2.0 milligrams (2.1 to 2.2 for pregnant and lactating). The higher risk groups are smokers and alcoholics and dieters. Bananas and potatoes are excellent sources of this vitamin.

6. Riboflavin (Vitamin B2): also known as folic acid, helps build red blood cells, producing DNA and cell development, aside from getting a healthy skin and mucous in perfect condition. The daily consumption is 180 milligrams (400 to pregnant women). The use of alcohol and pills contraceptive may deplete riboflavin deposits. Also get aging. Some foods that contain it are spinach, asparagus, and green vegetables, wheat germ and oranges.


LEARNING TO MEET DEFICIENCIES.

The first symptoms of vitamin and mineral deficiency are fatigue, dry skin, lifeless hair, slow healing and frequent illness. But we must not too quickly diagnosed. Before you start taking your supplement should go to the doctor to confirm the deficiency. Because if you are well and taking overdoses of vitamins and minerals, they can become toxic.

It is not easy for a woman to this specific deficiency in a vitamin or mineral. Nutrients work together, is much more normal than we are deficient in several, and thus may feel more fatigued skin and hair in poor condition. If we exceed the dose of a vitamin or mineral, can suffer deficiencies in others.

Excess of vitamins or minerals can be toxic. Take lots of fat-soluble group (A, E, K) and minerals can damage the liver, muscles and nervous system.

Although they were not toxic, overdose of one nutrient can interfere with absorption of another. We suggest use a multivitamin supplement. Take, for example, an iron supplement and then one of zinc does not improve our health, and may interfere with the absorption of other nutrients. Thus, excess calcium interferes with absorption of iron, vitamin E with vitamin A, the C with that of B12, B5 to B1, phosphorus and magnesium and calcium deficiency causes excess calcium produces zinc deficiency.

important thing is not to use supplements to make sure a deficiency. And we must bear in mind that food is the best source of vitamins and minerals. And any deficiencies can be corrected with a change in diet. However, if you restrict your intake heat, it is possible that the health needs the help of supplements, always thinking, of course, are just additions to a basically correct diet.