Calcium: Many women suffer from weak bones as they age. To overcome this, calcium is very important. So, ensure you consume enough of dairy products to meet your body’s calcium needs. According to a survey, 30 million women suffer from osteoporosis in India.
Iron: The number of women suffering from anaemia in India is one of the highest in the world. Iron deficiency causes anaemia, fatigue, insomnia, and lack of concentration. Iron gets oxygen to the cells, lack of the same makes one exhausted. So, include food that is rich in iron to stay active. Women lose blood on a monthly basis during menstruation, and they suffer iron loss because iron travels through the blood. So, it’s important for women to get enough iron to replenish what is lost. Chicken, turkey, fortified cereals, and beans are important sources of iron. Beetroot contains a lot of iron.
Folic acid: Experts say that folic acid helps cells mutate. It is vital for pregnant women as it prevents various birth defects. However, this vitamin is useful for all womankind; it is essential in the production of red blood cells (RBC). It reduces risk of developing high blood pressure (hypertension). It is found in green leafy vegetables, juices, beans, fortified cereal, and nuts. Fresh pea is an excellent source of folic acid.
Vitamin D: Vitamin D helps our body absorb calcium. The calcium you consume will be ineffective if your body does not have adequate vitamin D in stock. Vitamin D comes from three major sources: sunlight, food, and supplements. You should try to get it naturally - sun bathe for around half-an-hour every day. Vitamin D is found in fish like tuna and salmon, fortified orange juice, cod liver oil, mushrooms, egg yolk, and milk.
Protein: Protein is an important nutrient in building healthy bones and muscles. It also fights germs, breaks down everything you eat, and controls metabolism of the body. It is mainly found in poultry, red meat, fish, and nuts. According to study, women require at least 45 grams of protein daily.
Fibre: Fibre keeps blood sugar and cholesterol levels in check. It helps in digestions well. Vegetables, fruits, whole-grain breads, cereals, nuts, and beans are rich source of fibre. The recommended daily amount of fibre is 25 grams for women. After age 50, your daily fibre needs drop to 21 grams.
Vitamin C: Yes, beauties, it is very essential for glowing skin, lustrous hair, and healthy bones. Don’t forget to get enough vitamin C. Include red pepper, broccoli, and citrus fruits in your diet. Fresh carrots are also good source vitamin C.
Omega-3 fatty acids: Omega-3 fatty acids are good fats. It reduces the risk of heart disease. Walnuts and flaxseeds also contain omega-3 fatty acids. Eat Almonds. Reduce Belly Fat
Magnesium: It takes part in many of the chemical reactions that happen inside the body. It is very significant for nerves, muscle tone, and bones. It checks cardiovascular disease, regulates blood pressure, and keeps osteoporosis at bay. Pumpkin seeds, spinach, black beans, and almonds are prime source of magnesium.
Vitamin E: Vitamin E is a powerful antioxidant. It fights free radical - the unstable oxygen in the body. It is vital for balanced immune system, and healthy eyes and skin. It protects from heart diseases and sunstroke.