Women’s health goes through multiple processes throughout their lifetime, leading to hormonal imbalance. It is crucial to always address the body’s nutritional requirements, as our health directly reflects what we eat. For good health and well-being, especially in women, it is important to keep a tab on nutritious intake.
Table of contents:
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Vital nutrients required for women’s good health
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Why women tend to fall short of key nutrients
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List of nutritious foods to include in a diet
Vital nutrients required for women’s health?
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Iron: Our body uses iron to make hemoglobin, the protein in our blood responsible for carrying oxygen to all our tissues and muscles. If one is iron deficient, then the whole body does not get enough oxygen it needs. Furthermore, even mild iron deficiency can be dangerous.
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Zinc: It is crucial for the cells of our immune system. Zinc is also essential for the hair growth and nails and the skin nourishment as it aids in collagen synthesis and the proper formation of connective tissues.
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Folic acid/ folate/ vitamin B9: The B vitamin or folic acid prevents birth defects. Women with enough folic acid in their body before and during pregnancy are less likely to have a baby with a major birth defect of the brain or spine.
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Calcium: Calcium is a mineral often associated with healthy teeth and bones. It also plays a vital role in blood clotting, helping muscles to contract, and regulating normal heart rhythms and nerve functions.
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Vitamin D: It plays a crucial role in calcium absorption and bone metabolism. It is, therefore, essential for bone health.
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Vitamin C: It helps form and maintain bones, cartilage, blood vessels, and skin. As an antioxidant, it also supports the immune system.
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Iodine: It is a mineral required by the body to make thyroid hormones, which are essential for normal growth and development. Iodine is majorly found in the thyroid gland. A small quantity of it is also distributed throughout the body, especially in the muscles, ovaries, and blood.
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Omega 3 fatty acids: They help prevent the development of certain cancers, like breast, colon, uterus, and skin cancers. Omega 3 fatty acid helps to reduce the risk of post-partum depression and hypertension in new mothers.
Why women tend to fall short of key nutrients
The list of reasons why women experience less than optimal levels of energy is unlimited. But the major reason undoubtedly is the shortfall of these vital nutrients. However, there are certain biological processes that women’s body goes through and requires optimal nutrition. These may include:
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Menstruation
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Pregnancy
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Breastfeeding
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Menopause
During these times, a woman’s body might need a boost of nutrition. Additionally, there are certain things that women must stay away from, as they may affect the well-being of body adversely; these may include
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Alcohol, cigarettes, tea, and coffee as they inhibit the absorption of vital nutrients
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Iron absorption can further be inhibited when one is consuming a high-fiber diet.
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Salty snacks and high-sodium foods can similarly interfere with the absorption of nutrients
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Calcium supplements may inhibit the absorption of other vital nutrients.
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Low levels of vitamin D affect our bone health.
List of nutritious foods to include in a diet
1. Curd and other forms of dairy: Especially when women are pregnant and breastfeeding, some amount of dairy is essential for keeping calcium levels optimized. Curd is also ideal for women’s sexual and reproductive health as it prevents vaginal yeast infections.
2. Chicken, red meat, and fish are great sources of iron and protein. One must eat these to get one’s share of zinc.
3. Alternatively, if someone is vegetarian, they must consume legumes, nuts, and green leafy vegetables to get folate.
4. Salmon and sardines are good sources of vitamin C.
5. Fish and iodized salt typically take care of iodine requirements.
6. A good source of vitamin C is oranges, papayas, strawberries, and amla.
7. Omega 3 fatty acids can be obtained from fatty fish like mackerel.
8. Flaxseed is a super food and is also an excellent source of omega-3 fatty acids. It also keeps irritable bowel syndrome at bay.
9. Oats make a very nutritious breakfast food and play a huge role in keeping an individual energized because they promote the proper conversion of glucose to energy.
10. Cranberries are an excellent and foolproof way to keep UTIs at bay.
The nutrition required by women is high; one must ensure proper intake of these essential nutrients, as it supports good health in women. To get a customized diet plan CLICK HERE.
