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Women’s Health: Nutritionist’s Guide On Taking Care Of Your Health
Women are known for their multitasking skills, putting others before self, the sacrifices they make, their risk-taking abilities, their resilience, their immense strength, adaptability, and so much more.
It is extremely important to take care of the food they eat, the nutrition they get and more so the nutrients they absorb. Making healthier choices now will make sure you stay healthy later in life. It is a known fact when a woman eats healthy, her entire family eats healthy and stays healthy.
Healthy eating does not necessarily mean eating exotic fruits and vegetables or making complicated recipes. Healthy eating is mostly about eating clean foods, fresh produce, local and seasonal foods and staying active with a purpose in life [1].
Women have special nutrition needs owing to the many changes their bodies go through. At every stage in life, the nutritional needs are immense, whether its adolescence, childbearing age, middle age, perimenopause or menopause [2][3].
However, there are a few nutrients that need to be consciously added to the diet so that certain ailments can be avoided later in life. We should avoid staying away from supplements and try to get all nutrition from food itself. Listed below are a few nutrients and their food sources that need to add every day in our meals.
Calcium & Vitamin D:
Calcium
and
Vitamin
D
are
essential
for
bone
health
and
to
prevent
loss
in
bone
density
as
one
grows
older.
Vitamin
D
allows
the
Calcium
to
get
absorbed
in
the
bones,
and
a
deficiency
in
Vitamin
D
will
render
the
consumption
of
Calcium
inefficient
[4].
Food
sources:
All
dairy
products,
sesame
seeds,
almonds,
green
leafy
vegetables,
and
seafood.
Vitamin
D:
Skin
exposure
to
sunlight
at
least
30
minutes
through
the
week.
Dairy
foods,
non-vegetarian
foods,
and
supplementation
if
necessary.
Iron
Sufficient Iron levels in the body ensure that the oxygen supply to the organs is enough for the proper functioning. If the Iron levels stoop below the required levels, then there will be a drop in oxygen to the brain, muscles, tissues, and other organs.
Due
to
this,
one
starts
feeling
low,
depressed,
tired,
the
hair
and
skin
lose
the
glow
and
ones
looks
pale
or
starts
losing
hair.
A
prolonged
deficiency
will
alter
the
proper
functioning
of
the
organs
[5][6].
Food
sources:
Green
leafy
vegetables,
fruits,
millets
like
finger
millet
and
rajgira
and
Garden
cress
seeds.
It's
best
to
combine
iron-rich
foods
with
a
vit
C
source
like
lemon,
amla,
citrus
fruits
to
enhance
the
absorption
of
the
Iron.
Proteins:
This
is
an
important
nutrient
as
this
forms
the
collagen.
Collagen
has
great
tensile
strength
and
is
the
main
component
of
fascia,
cartilage,
ligaments,
tendons,
bone,
and
skin.
It
forms
the
cushion
between
joints
and
a
reduction
in
sufficient
protein
can
lead
to
degradation
of
the
cartilage
[7].
Food
sources:
A
variety
in
the
diet
with
different
lentils,
millets
vegetables
in
every
meal
will
ensure
you
get
different
amino
acids.
These
amino
acids
will
ensure
you
get
collagen
as
well.
Nuts,
seeds,
eggs,
dairy
products,
at
least
five
different
lentils
in
one
week
and
regularly
having
millets
ensures
a
good
supply
of
amino
acids.
Omega 3 fatty acids:
This
nutrient
helps
fight
inflammation
in
the
body,
protects
against
autoimmune
diseases
and
improve
mental
disorders.
It
is
also
essential
in
maintaining
cardiovascular
health
[8].
Food
sources:
Fish,
chia,
hemp
and
flax
seeds,
walnuts,
seaweed,
algae,
and
certain
oils.
Vitamin B12:
Our
bodies
do
not
make
this
vitamin,
and
hence
it
is
essential
to
get
these
vitamins
from
food
sources.
This
is
available
in
animal
foods
majorly.
Fermented
foods
are
also
a
rich
source
of
Vitamin
B12.
The
deficiency
of
Vitamin
B12
is
quite
common
and
can
lead
to
anaemia,
making
you
feel
tired
and
lethargic
as
well
as
depressed
[9].
Food
sources:
Animal
products,
dairy
foods,
fermented
foods
as
pickles,
sauerkraut,
fermented
brine
vegetables,
yoghurt.
A
few
tips
that
go
a
long
way
in
ensuring
one
stays
healthy
and
consumes
these
nutrients
every
single
day
[10]:
•
Eating
three
main
meals
and
two
snacks
in
a
day.
This
food
should
have
a
variety
on
the
plate
to
ensure
a
supply
of
all
the
micronutrients.
•
Regular
physical
activity
to
ensure
the
metabolism
is
healthy
and
the
digestion
is
proper.
This
will
also
ensure
that
the
nutrients
are
getting
absorbed
in
the
body.
•
Limit
the
sugar
intake
to
2
tsp
a
day,
although
it
is
best
avoided
•
Alcoholic
beverages
to
be
kept
to
a
minimum.
•
Refined
processed
foods
inhibit
the
absorption
of
nutrients.
It
is
best
consumed
very
occasionally.
On A Final Note…
Women have special nutritional needs. They have hormones that fluctuate every month, they menstruate and lose blood every month, they go through a lot emotionally and physically through there life like marriage, childbirth, lactation, child-rearing and later menopause.
Hence, it is imperative to look after their health first. A household that has healthy women have a family that stays healthy and makes better lifestyle choices.
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