7 Nutrients That Should Make it to Everyday Diet For Women Above 20

Maintaining a healthy body is not a piece of cake, especially in these sedentary lifestyle times. But keeping tabs on your nutrient count is essential, and here’s a list of some of the essentials that shouldn’t be left out on your plate.

How many of us actually make sure that our bodies get the nutrients, vitamins, and other resources necessary for health? We are all guilty of it. Even when we try to follow a healthy diet, we don’t really focus on nutrient content. Well, especially for women, after the teen years is the time to become really more considerate of these things. Young women over the age of 20 must monitor all the nutrients they are consuming. It will have its effects in subsequent years. For women, the body works slightly differently and therefore also has very different requirements.

When it comes to women’s health, the importance of having those nutrients is multiplied. Knowing which nutrients are key and how much can help women feel their best throughout each decade of life.

7 Essential Nutrients Every Woman Should Have

1. Folate: Essential for heart health, nerve function, muscle health, energy production, digestion, blood health, appetite regulation, eye health, and skin health. Crucial in reducing the risk of brain and spinal cord birth defects in the baby during pregnancy
   Food sources:Broccoli, chickpeas, green leafy vegetables
2. Iron: Essential for various bodily functions, including hormonal balance, and helps transport oxygen to body tissues. Combine it with foods rich in vitamin C for better absorption.
   Food sources:amaranth, raisins, lentils, soybeans, sesame seeds
3. Calcium: Essential for healthy bones, teeth, muscle function, contraction and dilation of blood vessels, nerve transmission, and hormonal balance
   Food sources: Ragi, paneer, amaranth, bathua leaves, sesame seeds
4. Vitamin D: Vitamin D works more like a hormone in your body. When converted by the liver and kidneys into its most biologically active form, calciferol, it helps the intestines absorb more calcium from food.
   Food sources: The easiest source of vitamin D is sunlight. Other source, egg yolk, mushrooms
5. Vitamin E: It acts as an antioxidant and helps with immunity, hormonal balance, and regulation of inflammation.
   Food sources: Bajra, cowpea, mango, coconut, flaxseed, walnuts
6. Magnesium: It aids in the action of various enzymes involved in protein synthesis, blood pressure regulation, blood sugar control, and nerve and muscle function.
   Food sources: Banana, avocado, green leafy vegetables, fig, jowar
7. Omega-3 fatty acids: Components of cell structure that help maintain the healthy functioning of the heart, blood vessels, brain, eyes, lungs, and hormones.
   Food sources: Ghee, avocado, olive oil, nuts, chia seeds