In order to consume an adequate amount of food each day, you need to make informed dietary decisions. Women are undoubtedly the foundation of the family. However, it is often observed that women neglect their own needs in favour of the needs of their families. However, we often overlook the unique physical characteristics and health care requirements of women. Women have special nutrient requirements that change with age. For example, the nutritional requirements of adolescents differ from those of postmenopausal women, and pregnant and lactating women need more of some nutrients than non-pregnant women. Nutrient requirements may vary depending on your overall health and lifestyle. Some important nutrients are-
-Iron
It is an important nutrient for health because it improves energy, supports immune function and helps maintain muscle function. It also plays an important role in the flow of oxygen through the body.
Food to eat:
• Fried fruit
• Legumes
• Leafy vegetables
-B12
B12 supports proper brain function and improves energy and mood. It regulates blood cells and helps maintain the proper functioning of the nervous system.
Food to eat:
• Meat and eggs
• Milk
• Cheese
-Biotin
Biotin strengthens the health of hair, skin and nails. It supports the digestive system and improves the function of metabolism. Regulates cardiovascular health and helps improve the nervous system.
Food to eat:
• Egg yolks
• Legumes
• Nuts and seeds
-Calcium
It is one of the most important vitamins for women’s health. Calcium builds and maintains healthy bones. It helps with heart health and helps maintain proper nervous system and muscle function.
Food to eat:
• Milk
• Tofu
• Chia seeds
• Spinach
-Magnesium
Magnesium contributes to heart health, improves mood and relieves PMS symptoms. It helps reduce muscle weakness and relieves cramps.
Food to eat:
• Spinach
• Hot chocolate
• Almonds
-Vitamin D
Vitamin D is essential for healthy teeth and gums. It builds immune function and is great for cardiovascular health. It also helps maintain bone health and supports brain and muscle function.
Food to eat:
• Fish
• Red meat
• Fortified milk and cereals
