A woman’s body undergoes various changes from menstrual cycles, pregnancy to menopause, and because of this, it is even more essential to monitor the consumption of a healthy, nutrient-dense diet.
Women’s Health: Ladies, do we take good care of our health with the same dedication that we take care of others? A healthy and balanced diet is essential for everyone. With multiple bodily transitions that a woman’s body goes through during the course of a lifetime, there are various nutrients that become deficient in our bodies. Therefore, there are certain nutrients that all women should include in their daily diet for improved health today, tomorrow, and for a healthy future ahead.
5 essential nutrients for women
Iron
Due to heavy periods and menstrual cycles, women tend to lose a lot of iron from the body. It is essential for growth, the transport of oxygen to the tissues of the body and also for the creation of certain hormones. Iron deficiency can cause anemia.
Iron-rich foods: nuts, shellfish, beans, vegetables
Vitamin B and folic acid
Vitamin B is needed to create new cells in the body, while folic acid helps form a neural tube during pregnancy that helps develop the baby’s brain and spinal cord, according to the health line.
Food: nuts, beans, spinach, orange juice
Vitamin D
At present, most of the Indian women are found to be deficient in vitamin D. The best natural source is the sun, but given the weather conditions, it is not always possible to sunbathe under it. Vitamin D is important for bones, immunity, reducing inflammation in the body, and also for cell growth.
Foods rich in vitamin D: egg yolks, cheese, fortified milk,
Calcium
Bone health is extremely important and therefore having calcium is equally paramount. Calcium intake is especially necessary during early adulthood, as during this time the bones can absorb calcium well.
Foods rich in calcium: milk, cheese, yogurt
Magnesium
Hello to a healthy pregnancy? Magnesium helps keep muscles and nerves working properly, it also regulates blood sugar levels and blood pressure.
Foods rich in magnesium: nuts, spinach, oats, dairy, pumpkin seeds. avocados.
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