5 essential nutrients for women
A woman`s body needs a variety of nutrients to cater to the needs of her growing, changing body. We bring you a list of what to eat and when.
Most of our body`s nutrient requirement is met by eating a balanced diet. Keeping a tab on consumption of certain vital nutrients will see women safely through the stages of menstruation, pregnancy, menopause and the resulting fluctuations of hormones.
Osteoporosis is a disease in which bones turn brittle. It is said that one in three Indian women over the age of 50 is affected by this disease.
A low intake of calcium greatly increases your risk of falling prey to this disease. Check out some of the foods that must be consumed in plenty until the mid 20s to reduce this risk.
Folate from spinach helps prevent neurological defects in babies. In adults, folate deficiency causes depression, insomnia and fatigue.
Regular intake of folate also helps to protect against heart disease and stroke. So, make sure to include enough folate on a daily basis in your diet.
Presence of certain trace minerals and vitamins are necessary for a healthy system.
It is known that magnesium contributes greatly to the well-being of a woman. Not only does it increase bone density, it also plays a vital role in maintaining the hormone levels in women post menopause.
Omega-3 fats are a key nutrient for pregnant women as they are important for the development of a baby`s brain.
Omega-3 fats also keep the heart healthy and reduce the risk of stroke. They also reduce the risk of Alzheimer`s disease.
Fatty omega-3 rich foods:
Iron is required by the body for manufacturing haemoglobin, which carries oxygen from the lungs to different parts of the body. Deficiency in iron makes you feel fatigued and weak constantly.
Some recipes to boost iron content in your body: