Essential Nutrients That Every Woman Needs

March 28, 2017 | By | Reply READ MORE...

With their busy lives, trying to balance the demands of family, household chores and office work, it is difficult for any women to maintain a healthy diet. But, eating a balanced and nutritious diet is very important. While women tend to require fewer calories than men, requirements for certain minerals and vitamins are much higher. Hormonal changes associated with menstruation, child bearing and menopause, mean that women have higher risk of anemia, weakened bones and osteoporosis, requiring higher of nutrients such as calcium, iron, vitamin D, and folate.

CALCIUM: Women have a tendency to suffer from weak bones, especially as they age. This is why calcium is so very important to build strong bones. An estimated 30 million women suffer from osteoporosis in India. And while awareness has increased in recent years, women still need to wake up to the importance of calcium in their diet. Ensure you consume plenty of dairy products, fortified juice, yogurt and soy milk which are great sources of calcium.
Essential Nutrients That Every Woman Needs

IRON: A deficiency in iron can cause anaemia – a very common problem among women. Iron takes oxygen to your cells and a lack of it makes you lethargic and tired. Include lean meat like chicken and turkey, as well as fortified cereals and beans in your diet.
Essential Nutrients That Every Woman Needs

VITAMIN D: The calcium you consume will be useless if your body does not produce adequate vitamin D, which helps your body absorb calcium. Vitamin D is found in fish like tuna and salmon as well as in fortified beverages.
Essential Nutrients That Every Woman Needs

FOLIC ACID: While folic acid is very important for pregnant women, it is essential for the rest as well. Experts say that folic acid helps your cells divide and is found in green, leafy vegetables, juices, beans, fortified cereal and nuts.
Essential Nutrients That Every Woman Needs

PROTEIN: An important nutrient in building healthy bones and muscles, protein also fights germs, breaks down everything you eat and controls your metabolism. Found in poultry, red meat, fish and nuts, studies say that women require at least 45 grams of protein daily.
Essential Nutrients That Every Woman Needs

FIBRE: Not only does fibre keep your blood sugar and cholesterol levels in check, it also helps you digest your food better. Fibre is found in vegetables, fruits, whole-grain breads, cereals nuts and beans.
Essential Nutrients That Every Woman Needs

VITAMIN C: Want healthy bones and glowing skin? Make sure you’re getting enough vitamin C. Stock up on red pepper, broccoli and citrus fruits. Drink orange juice at least thrice a week.
Essential Nutrients That Every Woman Needs

OMEGA-3 FATTY ACIDS: Omega-3 fatty acids are ‘good’ fats known to reduce the risk of heart disease. And you can find it in fish like sardines, salmon, herring, trout and mackerel. Walnuts and flaxseeds also contain omega-3 fatty acids.
Essential Nutrients That Every Woman Needs

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