medical club answers people’s most frequently asked questions and other concerns about their well-being and health. María Lourdes Linzan, Bachelor in Human Nutrition, Master in Baby Nutrition and Cosmetologist, answers the main questions of our followers:
1.- Which vitamins should a pregnant woman take?
During pregnancy, a woman should consume a balanced diet that is sufficient for her macro and micro nutrient needs. As for necessary vitamins and minerals for this period are as follows:
- Folic acid: helps prevent certain birth defects. Before pregnancy, you need 400 micrograms per day. During pregnancy and lactation, you need 600 micrograms a day from food or vitamins. It’s hard to get this amount from food alone, so you’ll need to take a supplement containing folic acid.
- Iron: It is important for baby’s growth and brain development. Due to the increased amount of blood in the mother’s body, she must receive 27 milligrams of iron per day.
- Calcium: It can reduce the risk of pre-eclampsia and builds up in your baby’s bones and future teeth. The daily dose would be 1,000 milligrams of calcium. And during teenage pregnancies, 1,300 milligrams of calcium daily.
- Vitamin D: helps calcium build baby’s bones and teeth. All women, pregnant or not, should consume 600 IU of vitamin D daily.
2.- Is it necessary to take collagen to strengthen hair, nails, bones, or is it enough with food?
collagen It is an important component of the skin. Benefits elasticity and hydration. As we age, the body produces less collagen, which leads to dry skin and the formation of wrinkles.
Our body’s ability to produce collagen decreases with age and it is difficult to regenerate through diet. What we can do from birth is help to have the correct production of collagen and for this the key is the amino acid intake, which are the components of proteins. To naturally activate the formation of collagen, you can eat foods rich in protein, vitamin C and vitamin A.
There is a lot of controversy regarding the collagen supplements because there is no scientific evidence on its true assimilation, although they have been shown to help reduce joint pain and in athletes, their consumption minimizes injuries and improves their recovery.
However, it is recommended that its intake be supplemented with other habits such as following a balanced and varied diet, using sunscreen daily, avoiding tobacco and alcohol, resting enough hours, avoiding a lifestyle sedentary by engaging in some type of appropriate physical activity daily. to the age and physical condition of each and, in the case of the skin, to follow a series of daily care such as cleansing, hydration and sun protection.
3.- How often is it advisable to take vitamins for adults?
Take vitamin supplements without having any health problem does not bring any additional benefit to the body. They are only needed during pregnancy or if the doctor detects a deficiency.
Incorporating certain foods into your daily diet can provide the vitamins our bodies need to function properly.
- Vitamin C: citrus fruits, green leafy vegetables, kiwi. The recommended dose is 90 mg per day, which you get by drinking the juice of two oranges (200 ml provide about 75 mg of vitamin C) and one kiwi (60 g contains 20 mg).
- Vitamin A: carrot, pumpkin, eggs. The recommended dose is 700 mg per day, which you can get by eating orange vegetables. With 80 g of carrot you already get the dose. Eggs, oily fish and butter are also sources of this vitamin.
- Vitamin E : olive oil. The recommended dose is 15 mg per day, which you get with three tablespoons of virgin olive oil, a handful of hazelnuts and a tablespoon of wheat germ.
- Vitamin D: The recommended dose is 20 mg per day, most of which is produced by your body from exposure to sunlight. Oily fish and dairy products help you supplement the dose.
- Vitamin B6: The recommended dose is 1.5mg per day, which you can get with an avocado salad (100g), turkey breast (125g), banana and a handful of nuts for dessert.
- Vitamin B3: The recommended dose is 15 mg per day. With 150 grams of salmon you already get 16 mg of this vitamin. Nuts and whole grains also provide it.
4.- What can we recommend in case of excessive hair loss?
The reasons for hair loss vary. It can be caused by childbirth or other stressful events. Hereditary factors, low thyroid levels, and even frequent use of a straightening iron may be to blame.
It is important to identify the reason for hair loss and consume foods such as:
- Green leafy foods.
- Blue fish like salmon, sardines and trout.
- Walnuts, almonds, hazelnuts, walnuts, cashews or pistachios.
- Legumes, lentils, chickpeas, beans.
- Citric fruits.
These are foods rich in biotin, vitamin A, C, E, calcium, protein, folic acid, zinc, iron and omega 3 which help strengthen hair and prevent hair loss.
5.- How to promote healthy eating in children when they resist nutrition?
It is very important to know that children learn their food habits by imitation, and also by the type of food they have at their disposal. For this reason, if we have a healthy diet, eat at set times, eat a variety of nutritious foods, practice regular physical activity, they will learn this healthy lifestyle.
However, when children sometimes resist eating nutritious foods we can implement different preparations to make them more beautiful, for example:
- Vegetables au gratin with cheese.
- Vegetables cooked in strips baked in the oven.
- Fruit salads with at least 3 fruits to color the plate.
- Chopped chicken nuggets with vegetables.
- Pizza with broccoli or cauliflower paste.
Power struggles between a parent and child can affect eating behavior. If children are pressured to eat a certain food, they are more likely to refuse to eat it, even if it is something they usually enjoy. Offer a variety of nutritious foods. Your child can decide what to eat and how much from the options you provide.
In the medical club You will find tips, tricks and recommendations to enjoy your daily life. Secrets to taking care of your baby, healthy routines, masks to show off radiant skin. We are in: https://club.farmaciasmedicity.com/