20-30 years - a time of change and stress. Women in this age group requires a lot of energy. Especially important at this time of vitamin E. It increases the production of hormones necessary for conception. They are rich in avocados, olive and sunflower oil. In its pure form, this vitamin is recommended to take only after consulting your doctor.
For the proper course of pregnancy woman's body also need folic acid. It helps in the development of the fetal nervous system. Sources of folic acid include broccoli, spinach, all languid green vegetables, whole wheat bread, yeast.
In addition, young women especially need to be protected from stress. This is facilitated by vitamin C contained in all acidic vegetables and fruits (citrus, sauerkraut), in the green (parsley, dill).
To strengthen the immune system, improve efficiency body needs vitamin B12. They are rich in meat, veal and pork liver, fish. But we must bear in mind that for the assimilation of vitamin B12 is needed vitamin C. Therefore, it is recommended to combine lunch meat with vegetable salad, for example.
Help immunity and zinc. Furthermore, this prevents the occurrence of inflammations mineral face. Also with regular use of foods rich in zinc hair becomes thicker. Large amount of it is contained in lean meat, seafood.
Age 30-40 years in a woman's life can be called a period of emotional stability. But at this time start to appear the first signs of skin aging, wrinkles first.
Cope with age-related changes can help foods rich in vitamin A: butter, egg yolks, fatty fish, veal and chicken liver. Take the capsules with vitamin A only after consulting your doctor, since a large amount of this trace element can cause seizures, headaches, swelling.
Also in the age range 30-40 years women need B vitamins They are responsible for concentration, memory, speed of reaction. The sources of these vitamins are different kinds of nuts, sprouted grains, whole wheat bread.
In addition to vitamins will be useful to the use of products containing mineral magnesium. It increases resistance to stress the nervous system. A large amount of magnesium found in bananas.
The next period in a woman's life - 40-50 years. Women of this age are going through hormonal changes the body, from this mood and overall health changes frequently.
Now women come first trace elements with anti-cancer effect. These include vitamins A, C, D, E. They prevent the deposition of cholesterol in the blood vessels. In addition to the egg yolks, nuts, olive and sunflower oils recommended in the sun at least half an hour a day. Under the influence of UV light, a large amount of vitamin B.
Folic acid in women in this age group performs other functions: smooths menopausal changes, has beneficial effects on hormones. Especially recommended to use soy products, since in addition to folic acid they contain phytoestrogens, which also help to cope with hormonal changes.