女性應該補充的營養素
Important Nutrients Every Woman Needs
女性應該補充的營養素
1. Folic acid
1.葉酸
Folic acid is especially important for women of child-bearing age, but all women benefit from this vitamin. For women of child-bearing age it's an important vitamin because it promotes healthy pregnancy. Lack of folic acid can result in neural tube defects that lead to cerebral palsy. In addition to taking a prenatal vitamin for folic acid, you can get folic acid from leafy green vegetables, avocado, and liver.
對育齡女性而言，葉酸尤爲重要，但補充葉酸會爲所有女性帶來好處。對於育齡女性而言，葉酸非常重要，因爲葉酸可以促進胎兒健康。葉酸攝入不足會導致神經管畸形，從而導致腦癱。除了從產前維生素片中獲取葉酸，您還可以多吃綠葉蔬菜、牛油果和肝臟補充葉酸。
2. Iron
2. 鐵元素
Iron is important for growth and development. Deficiency of iron can result in fatigue, insomnia, and lack of concentration. Iron stores and carries oxygen around the body. Women lose blood on a monthly basis during menstruation, which results in iron loss because iron travels through the blood. It's important that women make sure they get enough iron during this time to replenish what is lost. Good sources of iron include red meat, broccoli, kidney, beans, and liver.
鐵元素對於身體的生長和發育至關重要。缺鐵會導致疲勞、失眠和注意力不集中。鐵元素可存儲、攜帶氧氣，並在全身運輸。女性經期流血會導致鐵元素流失，因爲鐵元素會隨着血液流出體外。所以，經期補血十分關鍵。紅肉、西蘭花、腎臟、豆子和肝臟都是鐵元素的良好來源。
3. Calcium
3. 鈣元素
Calcium is an important mineral for keeping bones and teeth healthy and strong. It's needed throughout life and even more so as we age because around age 35 we begin to lose calcium. Calcium is also a factor in staying slim and reducing PMS symptoms. Good sources of calcium include milk, cheese, spinach, kale, almonds, and black beans.
鈣元素是保持骨骼和牙齒強健的重要礦物質。人的一生都需要補鈣，年紀越大所需鈣元素越多，因爲35歲後，人體的鈣元素開始逐漸流失。鈣元素也是保持身材苗條、減少經期症狀的一個因素。牛奶、奶酪、菠菜、羽衣甘藍、杏仁和黑豆都是鈣元素的良好來源。
4. Vitamin D
4. 維生素D
Vitamin D is an important vitamin that many people don't get enough of. If you want to know if you're getting enough, you can ask your doctor to check your levels. Most people get vitamin D from the sun, but it's not always as easy as that.
大多數人都缺乏維生素D（重要維生素）。想知道自己是否缺乏維生素D？請醫生檢查一下吧。大多數人曬太陽即可補充維生素D，但凡事無絕對。
A supplement is a good idea if you live in a place that doesn't get sun for months on end. Vitamin D is beneficial for mood, breast health, and the absorption of calcium, which is essential for bones and teeth.
如果你的居住地連續幾個月都不見太陽，那可以選擇服用維生素D補充劑。維生素D能讓你更開心，有利於乳房健康和鈣的吸收（對於骨骼和牙齒健康至關重要）。
5. Magnesium
5. 鎂元素
Magnesium is involved in many of the chemical reactions that happen in the body. It is an important nutrient for nerves, muscle tone and keeps bones strong. It also helps keep osteoporosis at bay. Magnesium can help to prevent cardiovascular disease and regulate blood pressure. Sources of magnesium include pumpkin seeds, spinach, black beans, halibut, and almonds.
鎂元素參與體內的多個化學反應，也是調節神經和肌肉活動，保持骨骼強健的重要營養素。同時，還有助於預防骨質疏鬆症、心血管疾病，並能調節血壓。南瓜子、菠菜、黑豆、大比目魚和杏仁都是鎂元素的良好來源。
