Important Nutrients² Every Woman Needs

女性应该补充的营养素

1. Folic acid

1.叶酸

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 pregnancy³. Lack of folic acid can result in neural⁴ tube defects that lead to cerebral⁵ palsy. In addition to taking a prenatal vitamin for folic acid, you can get folic acid from leafy green vegetables, avocado, and liver.

对育龄女性而言，叶酸尤为重要，但补充叶酸会为所有女性带来好处。对于育龄女性而言，叶酸非常重要，因为叶酸可以促进胎儿健康。叶酸摄入不足会导致神经管畸形，从而导致脑瘫。除了从产前维生素片中获取叶酸，您还可以多吃绿叶蔬菜、牛油果和肝脏补充叶酸。

2. Iron

2. 铁元素

Iron is important for growth and development. Deficiency of iron can result in fatigue⁶, insomnia⁷, 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 replenish⁸ what is lost. Good sources of iron include red meat, broccoli⁹, kidney, beans, and liver.

铁元素对于身体的生长和发育至关重要。缺铁会导致疲劳、失眠和注意力不集中。铁元素可存储、携带氧气，并在全身运输。女性经期流血会导致铁元素流失，因为铁元素会随着血液流出体外。所以，经期补血十分关键。红肉、西兰花、肾脏、豆子和肝脏都是铁元素的良好来源。

3. Calcium¹⁰

3. 钙元素

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, spinach¹¹, kale, almonds, and black beans.

钙元素是保持骨骼和牙齿强健的重要矿物质。人的一生都需要补钙，年纪越大所需钙元素越多，因为35岁后，人体的钙元素开始逐渐流失。钙元素也是保持身材苗条、减少经期症状的一个因素。牛奶、奶酪、菠菜、羽衣甘蓝、杏仁和黑豆都是钙元素的良好来源。

4. Vitamin D

4. 维生素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.

大多数人都缺乏维生素D（重要维生素）。想知道自己是否缺乏维生素D？请医生检查一下吧。大多数人晒太阳即可补充维生素D，但凡事无绝对。

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.

如果你的居住地连续几个月都不见太阳，那可以选择服用维生素D补充剂。维生素D能让你更开心，有利于乳房健康和钙的吸收（对于骨骼和牙齿健康至关重要）。

5. Magnesium¹²

5. 镁元素

Magnesium is involved in many of the chemical reactions that happen in the body. It is an important nutrient¹ 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 pumpkin¹³ seeds, spinach, black beans, halibut, and almonds.

镁元素参与体内的多个化学反应，也是调节神经和肌肉活动，保持骨骼强健的重要营养素。同时，还有助于预防骨质疏松症、心血管疾病，并能调节血压。南瓜子、菠菜、黑豆、大比目鱼和杏仁都是镁元素的良好来源。