Home Health – Women’s Health: 7 Nutrients That Should Be Included in the Everyday Diet for Women Above 20
Maintaining a healthy body can be challenging, especially in our modern sedentary lifestyle. However, it is important to pay attention to the nutrients we consume. Here is a list of essential nutrients that should not be overlooked in our meals. How many of us actually ensure that our bodies are getting the necessary vitamins and nutrients? We are all guilty of neglecting this aspect. Even when we try to follow a healthy diet, we often overlook the nutrient content. For women, particularly those above the age of 20, it is crucial to monitor the nutrients they consume, as it will have an impact on their later years. Women have different bodily functions and requirements compared to men, making the significance of these nutrients even more important for women’s health. Knowing which nutrients are essential and in what amounts can help women feel their best throughout each stage of life.
7 Essential Nutrients That Every Woman Should Include in Their Diet:
1. Folate: Essential for heart health, nerve functions, muscle health, energy production, digestion, blood health, appetite regulation, eye health, and skin health. Crucial for reducing the risk of birth defects in the brain and spinal cord of the baby during pregnancy. Food sources include broccoli, chickpeas, and green leafy vegetables.
2. Iron: Essential for various body functions, including hormonal balance and oxygen transportation to body tissues. It is recommended to consume iron-rich foods in combination with vitamin C-rich foods for better absorption. Food sources include amaranth, raisins, lentils, soybeans, and sesame seeds.
3. Calcium: Essential for healthy bones, teeth, muscle function, blood vessel contraction and dilation, nerve transmission, and hormonal balance. Food sources include ragi, paneer, amaranth, bathua leaves, and sesame seeds.
4. Vitamin D: Acts more like a hormone in the body. It helps the intestines absorb more calcium from food when converted into its active form, calciferol, by the liver and kidneys. The easiest source of vitamin D is sunlight, but it can also be found in egg yolk and mushrooms.
5. Vitamin E: Acts as an antioxidant and helps with immunity, hormonal balance, and inflammation regulation. Food sources include bajra, cowpea, mango, coconut, flaxseeds, and walnuts.
6. Magnesium: Helps with the action of various enzymes involved in protein synthesis, blood pressure regulation, blood sugar control, and nerve and muscle function. Food sources include bananas, avocados, green leafy vegetables, figs, and jowar.
7. Omega-3 fatty acids: Essential for the healthy functioning of the heart, blood vessels, brain, eyes, lungs, and hormones. Food sources include ghee, avocados, olive oil, walnuts, and chia seeds.
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