Consume the right amount of food each day, one must make informed dietary decisions. without a question women They are the foundation of the family. However, it is often observed that women neglect their own needs in favor of those of their families. However, we often overlook the unique physical characteristics and health care woman’s requirements. Women have unique nutrient needs that fluctuate as they age. For example, the nutritional requirements of adolescents differ from those of postmenopausal women, and pregnant and lactating women need more of several nutrients than nonpregnant women. Nutrient demands can fluctuate depending on your general health and lifestyle. (Also read: Multivitamins: Tips on how to include multivitamins in the daily diet, their benefits )
In a conversation with HT lifestyle, Preksha Singhvi, a clinical nutritionist, shared: “Living a healthy lifestyle means staying in tune with your body and listening to what it tells you. Vitamins have different jobs to help the body function properly. They resist infection and keep your nerves healthy, help your body get energy from food, support immunity and healthy metabolism, and maintain bone strength.” She further suggests the top 6 vitamins for women and ways to meet their requirements.
1. Iron
It is an important nutrient for health as it improves energy, supports immune function and helps maintain muscle function. It also plays an important role in the flow of oxygen throughout the body.
Food to eat:
• Fried fruits
• Legumes
• Green leafy vegetables
• Seeds
2. B12
B12 supports proper brain function and improves energy and mood. It regulates blood cells and helps maintain proper function of the nervous system.
Food to eat:
• Meat and eggs
• Milk
• Cheese
• Almonds
• Mushrooms
3. biotin
Biotin improves the health of hair, skin and nails. Supports the digestive system and improves metabolism function. Regulates cardiovascular health and helps improve the nervous system.
Food to eat:
• Eggs yolks
• Legumes
• Nuts and seeds
• Sweet potatoes
• Mushrooms
• Bananas
• Broccoli
4. Calcium
It is one of the most important vitamins for women’s health. Calcium builds and maintains healthy bones. It aids in heart health and helps maintain proper nervous system function and muscle function.
Food to eat:
• Milk
• Tofu
• chia seeds
• Spinach
• Almonds
• White beans and soy
5. magnesium
Magnesium aids in heart health, improves mood, and eases PMS symptoms. Helps reduce muscle weakness and relieves cramps.
Food to eat:
• Spinach
• Dark chocolate
• Almonds
• Integral rice
• Bananas
• Pumpkin and pumpkin seeds
6. Vitamin D
Vitamin D is essential for healthy teeth and gums. It develops immune function and is excellent for cardiovascular health. It also helps maintain bone health and supports brain and muscle function.
Food to eat:
• Fish
• Red meat
• Eggs
• Fortified milk and cereals
• Orange juice
• Tofu
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