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Women have been versatile throughout history, striking the balance between homely, professional, and community roles. All of these diverse roles require optimal health and vitality; therefore, nutrition is an important aspect of women’s health. Unique biological aspects make women experience specific physiological changes including menstruation, pregnancy, and menopause, and each phase demands special nutritional support. Hence, recognising and resolving the individual nutritional requirements of women is crucial for their health and longevity in general.
The womanhood journey has several stages at which different nutritional requirements are presented. In adolescence, nutrition supports growth and maturation, and in adulthood, nutrition is essential for the maintenance of reproductive health and the control of hormonal variation. Another reason why pregnant and lactating women require special consideration lies in the fact that their bodies completely change during this very important period to support, provide for, and nurture a new life. In addition to reproductive health, women need to ensure good bone health, heart health, and mental function, even beyond their reproductive years.
Let's discuss the six essential nutrients that each woman should include in her diet. Knowing the roles of these nutrients and including them in everyday meals, women are able to give themselves the power to live through the challenges of womanhood with energy and endurance.
Nutrients Women Should Include In Their Diet
1. Calcium
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For the sake of robust bones and the teeth, calcium is so important. The consistent intake of calcium throughout life, as a part of a balanced diet regimen, reduces the risk of porosity of bones in older ages. In dairy, calcium is mainly found in the items like milk, cheese, and yoghurt itself. Similarly, in this scenario, milk is still the best fit, but to the extent that you have lactose intolerance, or prefer plant-based products, then fortified plant milks, tofu, some leaves such as kale and broccoli, as well as almonds are your best substitutes.
2. Iron
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Iron is very important for the synthesis of hemoglobin, which is the molecule for the transportation of oxygen in the blood. Iron is a component that a woman needs more than a man's requirements due to more blood loss incurred during menses and the pregnancy state demands. The iron-rich foods could be red meat, poultry, fish, lentils, beans or tofu, fortified cereals, spinach, and many others. A combined intake of sources of vitamin C such as citrus, strawberries and peppers as well as iron-rich foods can aid in iron absorption.
3. Folate (Folic Acid)
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Folate, the natural form of a synthetic analog, folic acid, is mandatory in pregnancy as it helps to close up spinal cord and brain tube injuries known as neural tube defects. In addition, it is involved in both DNA degradation and repair processes which just be initial for cell division and copying. Folic acid, the other name for vitamin B9, can be found in cooked spinach, broccoli, fusilli, oranges, lentils, and gluten-free swallow powder supplements in low caloric form.
Also Read: Top 5 Superfoods for Women with PCOD
4. Omega-3 Fatty Acids
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In addition to it, the most important constituent of fats is the Omega-3 triglyceride with a high amount of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), the fats which are good for a healthy heart, anti-inflammatory measures, mental and brain activities. Additionally, nuts like chestnuts, almonds, and walnuts are on the list of proteins but are sourced from plants. Flaxseed, chia seeds, and hemp seeds are animal-free sources of complete protein.
5. Vitamin D
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Among all the body and mental health factors such as vitamin D is considered as the major factor that helps to absorb calcium, bone health, immune functions, and mood. The indirect effect of sunshine and supplementation of foods with sufficient vitamin D can be found in dairy products, orange juice, cereals, and many more products. This is because a person can get additional vitamin D, such as someone limiting exposure to sunlight or living up at high latitudes.
6. Magnesium
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Magnesium co-operates in 300 biochemical processes in the human body, such as energy generation, muscle function and bone strength. Magnesium is irreplaceable as a major part of the body and its presence is especially observed in food items including nuts, seeds, whole grains, leafy green vegetables, legumes, and dark chocolate. The demand for magnesium in women's bodies is very important, especially for those who have already started to show PMS signs.
It is very important for maintaining an overall feeling of vitality and health during a woman’s entire life to include these seven essential nutrients in a well-balanced diet. Through the prioritisation of nutrient-dense foods and informed choices, women will optimise their welfare and their chances of suffering from nutrient deficiencies. Physical activities, reducing stress and sufficient sleep are very important with these essential nutrients for women.
