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You’re in your mid-twenties and are feeling that you’re missing out on certain nutrients, it’s time to focus now. Ensure that your diet plan has all the essential nutrients required for growth and other functions of the body. Women’s bodies go through distinct stages and experiences that necessitate specific nutrients for optimal functions.
Women should focus on taking essential nutrients from a young age and throughout all stages of life. Proper nutrition is crucial during childhood and adolescent periods for growth, development, and establishing healthy eating habits. Women who have entered their late 20s should keep a check on the nutrients they are consuming. There are certain must-have nutrients that women should consume, especially after entering their 20s. It is essential to have a thorough knowledge of these nutrients.
We have collated the essential nutrients required by women’s bodies. Take a look:
- Folate
This nutrient is essential for heart health, nerve function, muscle health, energy production, digestion, blood health, appetite regulation, eye health, and skin health. It is crucial for lowering the birth defects of the brain and spinal cord in babies during pregnancy. Women have unique reproductive needs, particularly during pregnancy and lactation. Folate is essential during the early stages of pregnancy to prevent neural tube defects in the developing foetus. Foods like broccoli, chickpeas, and green leafy vegetables are rich in folate.
- Iron
This nutrient is required for various body functions, like hormonal balance, and helps oxygen transport to body tissues. It is effective for better absorption when paired with Vitamin C-rich foods. Women require iron due to the loss of blood during menstruation. Besides, iron helps prevent anaemia caused by increased blood volume during pregnancy. Foods that are rich in iron are amaranth, raisins, lentils, soybeans, sesame seeds, and others.
- Calcium
It is known for healthy bones, teeth, muscle function, blood vessel contraction and dilation, nerve transmission, and hormonal balance. Women are prone to developing osteoporosis with age, especially after menopause, when they tend to lose a lot of calcium. Nutrients like calcium are required for maintaining strong bones, reducing the risk of fractures and bone-related issues. It is found in foods like Ragi, paneer, amaranth, bathua leaves, sesame seeds, and others.
- Vitamin D
This nutrient works more like a hormone in our body. It gets converted to its most biologically active form, calciferol, by the liver and kidneys, which helps the intestine absorb more calcium from the food. The easiest source of Vitamin D is sunlight. It helps strengthen bones in women, thus preventing the risk of bone-related issues. Besides, it supports the immune system, helping women defend against infections and illness. Apart from that, you must consume egg yolk, mushrooms, and others.
- Vitamin E
This nutrient acts as an antioxidant and helps with immunity, hormonal balance, and inflammation regulation. It neutralises free radicals that can cause cellular damage and contribute to ageing and chronic diseases. Women’s reproductive health can benefit from this nutrient’s antioxidant effect, as it protects the health of eggs and supports fertility. Vitamin E can be sourced from foods like Bajra, cowpea, mango, coconut, flaxseeds, and walnuts.
- Magnesium
The nutrient helps in the action of various enzymes involved in protein synthesis, blood pressure regulation, blood sugar control, and nerve and muscle function. Apart from calcium and vitamin D, magnesium helps maintain strong bones. It helps relax muscles and can alleviate symptoms of menstrual cramps and premenstrual syndrome (PMS), benefiting women during their menstrual cycles. Foods like bananas, avocados, green leafy vegetables, figs, and jowar are rich sources of magnesium.
- Omega-3 Fatty Acids
This is a component present in the cell structure that helps maintain the healthy functioning of the heart, blood vessels, brain, eyes, lungs, and hormones. Since heart disease is the leading cause of death among women, including omega-3 fatty acids in the diet can significantly reduce the risk of cardiovascular disease. During pregnancy and breastfeeding, nutrients are important for foetal brain and eye development. Additionally, omega-3s may help alleviate symptoms of menstrual pain and mood swings, providing relief during the menstrual cycle.They are found in foods like ghee, avocado, olive oil, walnuts, and chia seeds.
