3 Nutritious Essentials Women Should Intake
A woman’s body undergoes various changes throughout the lifetime. From menstruation, pregnancy, to menopause, a woman experiences hormonal changes in almost every phase of her life. So, maintaining a good health should be the utmost consideration. The best diet for women includes essential vitamins, minerals, nutrients, proteins, and carbohydrates.
But, do you know that what is the best nutritious diet that you need in all the stages of your life? Read below and boost your stamina by adding the required nutrients and minerals in your daily diet. Have a look and know more!
Calcium is a basic requirement for keeping the bones healthy throughout your lifetime. Calcium ensures proper functioning of your heart and nervous system too. The deficiency of calcium can cause problems like depression, sleep disorders, and major bone disease, osteoporosis. Women are more prone to such disease as compared to men. So, it is always advisable to add calcium in your diet plan along with Vitamin D and magnesium to keep the bones stronger.
Folate Or Vitamin B9
The requirement of folate or folic acid increases during reproductive years. They are helpful in decreasing the risk of birth defects, heart diseases, and developing certain kinds of cancer in women. The deficiency of folate can create problems of headache, fatigue, poor concentration in women. Therefore, the best diet for women should include the balanced intake of folic acid to ensure a healthy development of the mother and baby as well.
Iron is an essential mineral that every woman needs. It is useful for the overall development of a body. The blood loss during menstruation cycle results in a greater need of iron, especially during breastfeeding and pregnancy. If our diet does not contain enough iron in it then anemia can happen, which reduces red blood cells or hemoglobin. This can also effect your energy level by giving rise to anxiety and depression.
Diet For Dealing With Premenstrual Syndrome (PMS)
Before menstruation, many women experience the PMS i.e. the Premenstrual syndrome. In this, one may feel irritability, fatigue, bloating, pain, cramping, etc. In order to alleviates these, one must include necessary food ingredients in their diet. During this time, eat foods which are rich in zinc, iron, and calcium. Avoid you intake of processed foods, snacks and increase the intake of foods like vegetables, nuts, and red meat. Also, avoid the consumption of caffeine and alcohol during these days.
You can also take multivitamins and supplements for magnesium and essential vitamins. However, it is always beneficial to have these vitamins from your food rather taking medicines.
Basically, women are at higher risks of developing the diseases like osteoporosis, anemia, breast cancer, etc. The best diet for women comprises of every essential vitamins and minerals. Women should also avoid the chances of obesity by eating low fat foods.