Do not let these nutrients disappear from your plate in pursuit of taste, they are essential for women

The Uncut


Every woman goes through a phase of change in her life. She faces many challenges while going through these hormonal changes like the beginning of periods, pregnancy, breastfeeding and menopause. Along with this, she also faces a lot of stress in balancing her personal and professional life. If anything supports her in all this, it is nutrition. A balanced diet helps women to get physical and mental strength and health in this journey of life. Therefore, it is important that all the necessary nutrients are present in sufficient quantity in your plate.

1) Calcium is needed

Due to hormonal changes during periods and menopause, women suffer from more calcium deficiency than men. Therefore, it becomes very important to include calcium-rich foods in your diet. The lack of this nutrient increases the risk of osteoporosis with age. This problem is seen more in women than in men, the reason behind this is menopause. After menopause i.e. periods stop, women’s body stops producing estrogen hormone. This hormone helps in storing calcium in the bones. For calcium, include dairy products like milk, curd, cheese in your diet. Apart from dairy products, banana, spinach, makhana etc. are also good sources of calcium.

2) Vitamin D is also important

We get vitamin D from sunlight and for calcium absorption by the body, it is necessary to have the right amount of vitamin D in the body. Sometimes we do not get sufficient amount of vitamin D from sunlight and then we try to fulfill the need of this nutrient with the help of supplements. For vitamin D, you can make milk, cheese, fortified food a part of your diet. If you are a non-vegetarian, then salmon and tuna fish and egg yolk are also good sources of vitamin D.

3) Don’t forget to take omega-3 fatty acids

If you want to protect your heart, make sure that your diet contains omega-3 fatty acids. For this, you will have to regularly include ghee, avocado, walnuts, chia seeds, olive oil, etc. in your diet.

4) Iron will prevent anemia

Iron deficiency means less blood in the body. Iron deficiency can also make you a victim of anemia. In India, 50% women and about 23% men in the age group of 15 to 49 are victims of anemia. Fatigue quickly takes over when anemia occurs. To prevent this from happening, you will have to include beans, green vegetables, beetroot, pomegranate, figs, red meat, poultry, fish, etc. in your table. According to experts, for fast absorption of iron and good digestion, you will also have to eat foods rich in vitamin-C.

5) Vitamin C for skin

Vitamin C is a powerful antioxidant that increases collagen. Collagen helps in improving skin health, making it flexible and healing wounds. For vitamin C, make citrus fruits, strawberries, capsicum, broccoli etc. a part of your diet.

6) Don’t forget potassium

Potassium is the electrolyte that regulates our blood pressure and reduces the risk of hypertension, stroke. Potassium is found in abundance in bananas, oranges, potatoes, spinach and beans etc.

7) Folate, now you must be wondering what is it and how will you get it? Dr. Bharti says that we get this nutrient from green leafy vegetables, beans, fortified cereals, citrus fruits etc. This is a nutrient that helps in our heart health, eye problems, digestion and energy production etc. But keep in mind that during pregnancy, use it only after medical consultation.

8) Probiotics are essential

It is not a nutrient, but it is not less than that either. Probiotics are bacteria found in food items that are very beneficial for our health. They help in the absorption of iron, folate, calcium, zinc, iron, B-12 etc. Yogurt, green olives, kimchi, banana, custard apple, watermelon, almonds and apple cider vinegar are good sources of this.

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