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.
Also read:
No comments:
Post a Comment