The human body needs certain nutrients to flourish and maintain health. For women especially, old age brings a plethora of problems and that is why ensuring well-being becomes a priority. And, the best way to ensure optimal health primarily comes from ensuring that you have a balanced diet, filled with essential vitamins, nutrients and minerals. As our food choices significantly impact our overall health, energy levels and immunity to fight against any kind of diseases, it is very important to make sure that we get all the possible and important nutrition from our food.
Here are essential nutrients for women and how you can add them in your daily diet:
Fiber
Fiber is very important for women's health as it helps in digestion and helps you maintain a healthy bowel movement. In turn, having a healthy bowel helps us maintain a healthy weight, which reduces the risk of heart disease, stroke and certain types of cancer as well. A fiber rich diet also prevents problems like constipation and supports a healthy gut. To include fiber rich food in your diet, start adding whole grains like quinoa, brown rice, apples, berries, broccoli and sprouts in your diet.
Vitamin D
Vitamin D is very important for your health. It helps with calcium absorption, supports bone health, boosts the immune system and also reduces the risk of certain chronic diseases. While exposure to sunlight is the best way to consume as much Vitamin D as possible, sometimes it is not very possible. So, to include more Vit. D in your diet, add in rich sources of the same. Fatty fish like salmon, egg yolks, fortified dairy products and even some cereals are excellent for Vit. D consumption.
Calcium
Low bone health is particularly common in women. This makes calcium very important for women so as to maintain strong bones and prevent problems like osteoporosis. Calcium also plays an important role in muscle function and nerve transmission. To make sure that you do not fall low on your calcium levels, it is important to supplement it well through your everyday diet. It is great to include more milk, yoghurt and cheese for dairy is the best source of calcium. Additionally, tofu, almonds and leafy green vegetables can also help.
Protein
The word around is that excess protein can make you bulky and huge. But, it is important to keep these aside and focus on your protein intake. Protein is very important for women’s health as it helps in building and repairing tissues. Plus, it produces enzymes and hormones that help you maintain healthy skin, body and hair. In fact, many recommend that you should up your protein intake to maintain better hair and nail health. To include protein in your daily diet, make sure to add a good amount of chicken, fish, eggs, paneer, tofu or even some types of nuts in your diet. If by any chance you cannot make these with elaborate meals, a simple peanut butter sandwich in the morning and some grilled chicken or paneer can also do a good job.
B12
If you go for a medical checkup today and your doctor tells you that you are low on Vitamin B12 do not be surprised. Vit. B12 is a rather underrated and overlooked vitamin and being deficient in it is rather common. But, B12 is important for nerve function, DNA synthesis and the production of red blood cells in your body. So, to make sure that your Vit. B12 levels are upto the mark, add ample meat, fish and eggs to your daily diet. But, if you do not prefer these, fruits like apples, bananas and oranges can help. Plus, plant-based milk alternatives are also good sources.
Magnesium
Magnesium is another overlooked nutrient that can help women greatly. It is important for bone health, regulates blood sugar levels, aids in muscle and nerve function, and helps reduce PMS symptoms after a certain age. In fact, many also say that magnesium induced drinks also help women sleep better as it promotes relaxation. To include more magnesium in your diet, make sure you eat food that has a good amount of leafy greens, it could be a spinach lentil soup, or sarson ka saag or a kale salad. If green leafy veggies are not what you are hoping for in your diet, try to add nuts and seeds, whole grains, beans and even dark chocolate.
Iron
Our body uses iron for many regular functions, and the most important of them all is making haemoglobin. Iron as a nutrient is also important for women to prevent anemia, support oxygen transport in the body and much more. The mere fact that women lose so much blood during their period or menstrual cycle is what makes an iron rich diet even more important. To make sure you are decked up on your iron levels, make sure to include a good amount of legumes, fish or eggs in your diet. In fact, even dried fruits like apricots and raisins can also help improve iron levels.
Vitamin B6
Vitamin B6 has an important and active part in the healthy functioning of our whole body. It is important as it helps with healthy brain development, produces neurotransmitters (serotonin, for example), helps improve mood and is also found to ease nausea and related problems during pregnancy. B6 also helps keep active and regulated sleep patterns to avoid lethargy. To make sure you do not deficit on your b6 levels, add in foods like fish, bananas, chickpeas and even eggs to your diet. For a plant based person, tofu can provide about 50-60% of your daily b6 intake.
Folate
Folate or Vit. B9, is another nutrient that women should be consuming actively in their diet. Especially women who are pregnant, breastfeeding or want to conceive, folate helps in fetal development and reduces the risk of birth defects associated with the baby's spine. Plus, Folic acid may help reduce your risk of heart disease by reducing high blood pressure and improving blood flow. Studies show that supplementing with folic acid may lead to a 4% reduction in overall risk for heart disease and a 10% reduction in stroke risk. So, to ensure a healthy body and baby, include green veggies, citrus fruits, beans and peas in your diet.
Omega 3
Omega-3 fatty acids are usually just advertised as capsules or supplements that you have to take for better body function. It is actually important to take Omega 3 rich food for it is beneficial for heart health, reducing inflammation, supporting brain function and can also help in managing depression. So, if supplements and capsules do not really sit well with you, try including fatty fish like salmon or mackerel in your diet. For people who prefer vegetarian options, go for flaxseeds, chia seeds, walnuts and fruits like kiwi and papaya.
Adapted from: TOI
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