Complete your daily diet with plenty of iron foods

Complete your daily diet with plenty of iron by non-fat red meat, fish, poultry, bread and cereals fortified with iron. Spinach, peas, beans and other vegetables also contain iron, but the body does not absorb iron as well as when vegetables with foods high in vitamin C, such as peppers, tomatoes, citrus fruits, cabbage and potatoes.

Calcium is the main mineral of bone and gives them the strength and density. Po35 years of age, women lose about 1 percent of bone mass per year, and a strong bone loss can lead to osteoporosis. Do not panic and start with these percent expect now. Just keep your bones strong through at least 1000 milligrams of calcium daily before menopause and 1,500 milligrams after.

The best source of calcium is milk: one glass of low fat milk gives you about 300 milligrams. Low-fat cheese, low fat yogurt and sardines or salmon with soft bones also contain significant amounts of calcium. I'm lactose intolerant? Try lactose tablets that will help you digest dairy products or drink milk without lactose. Vegetables, fruits and whole grains.

These healthy foods contain substances that help protect against cancer and other chronic diseases. There are two easy ways to increase their share in your diet: first fill the fridge with fruit and raw vegetables. Then they can go between meals. Second Change the ratio of their traditional main part of your meal Introduce vegetables, fruits and grains and poultry, meat or fish you have as an attachment.

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