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Women’s Health and Weight Loss Tip #3: The Importance of Iron in a Woman’s Diet

The situation gets worse for women , in particular because their bodies are prone to losing iron when they menstruate. So, consuming the low-calorie, low iron diet to lose weight just makes the issue more serious. How to reduce face fat

It is recommended that women take a daily iron supplement, such as the Vitality multivitamin that is offered by Melaleuca the Wellness Company. This is crucial when exercising heavily and training which are standard elements in any diet plan or any general effort to shed weight even when a particular program is not used.

A important thing to watch for is the excessive use of iron supplements by iron deficient (nonor anemic) women. There is a condition called hemosiderosis that is caused by massive deposits of iron in the liver , which causes a malfunction in the metabolism of iron. By avoiding prolonged doses, you can reduce the risk of developing this specific disorder.

Below are a few suggestions that are provided by the American Council on Exercise (ACE) to help you to ensure that you are getting the right amount of iron in your daily routine, whether you are following a plan to shed weight or not.

Consume foods that have the highest amount of vitamin C throughout the day. Vitamin C helps with the iron absorption. (examples: salsa; chili peppers; oranges)

High consumption of fat or of the combination fat and carbohydrates causes obesity, heart disease and other health problems. However the different types of fat have very different effects on the health. Here is a survey of the different fat categories and their effects:

Mono-unsaturated fat – This type of fat prevents heart disease and circulatory disease in moderate amounts.

Omega-6-poly-unsaturated fat – This fat type prevents heart disease if you do not consume too much of it. However it causes inflammatory reactions. This type of reactions are benign when they are moderate and when they are provoked to fight disease. But a constant high inflammatory response is dangerous, and can cause rheumatism, heart trouble and cancer. A very high consumption of this type of fat is therefore dangerous.

Omega-3-poly-unsaturated fat – This type of fat prevents heart disease and reduces inflammatory reactions in moderate amounts. Therefore it also reduces the risk of cancer, intestinal inflammations and rheumatism.

Omega-9-poly-unsaturated fat – This type of fat also prevents heart disease and reduces inflammatory reactions in moderate amounts. Therefore it reduces the risk of cancer, intestinal inflammations and rheumatism.

Saturated fat – This type of fat is probably not dangerous in small amounts. In higher amounts, saturated fat gives high cholesterol levels, causes clogging of the blood vessels, causes coronary heart disease and increases the risk of infarct of the heart and other organs.

Cholesterol – Cholesterol is a fat-like compound found in the food, but also synthesized from saturated fat by the body. High intake of saturated fat or of cholesterol itself therefore elevates the cholesterol level in the body. Cholesterol is a necessary compound, but in higher amounts it causes clogging of the blood vessels, causes coronary heart disease and increases the risk of infarct of the heart and other organs.

Trans-fat – This type of fat is produced by chemical processing to yield specific mechanical properties. Margarine often contains this type of fat. This type of fat is dangerous, and is a probably a causal component for heart disease and cancer. There is however one exception: Some amount of fat containing the trans acid conjugated linoleic acid seem to be benevolent for the skin health and may help reduce weight. Conjugated linoleic acid is found in milk and butter.

Include dark meat chicks or turkey in your diet for training. Both are high in iron.

-> Vegetable protein sources like split pea soup, chili beans that contain lean meats help iron content in these meats to be absorbed properly.

If you are eating carbs that are starchy, such as breads, cereals, and pastas, you should choose the ones that are marked “enriched” or “fortified” because of their iron content.

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