Women’s bodies undergo numerous changes throughout their lives. From puberty to pregnancy and menopause these transitions can impact their nutritional requirements. As women age, proper nutrition and exercise become very essential to support their health and reduce the risk of conditions like heart diseases, insulin resistance, bone problems, and hormonal or reproductive issues.So women needs more balanced diet rich foods in their life. Here’s a list of some of the most critical nutrients that women must consume in their daily routine.
Iron – The energy booster
Iron is very crucial for women when they are going through their menstruation, pregnancy and breastfeeding. Intake of iron-rich food or medication will help build haemoglobin which carries oxygen into the blood. Iron deficiency can trigger anaemia, which makes you feel fatigued and weak. The expert’s recommended intake of iron daily is approximately 18/21 mg. Some of the food suggestions to increase iron content are listed below.
- Bean and lentils
- Tofu
- Lettuce, spinach and other green leaves
- Fortified cereals
- Meant and seafood
Calcium – The bone protector
Calcium is very important to maintain bone density and prevent osteoporosis, especially in postmenopausal women. Bone mass is developed during teenage and early adulthood hence the calcium intake is very essential during that period. The experts recommended amount of calcium intake in women is 400 to 1000 mg on a daily basis.
Food sources for calcium are:
- Dairy products such as milk, cheese, yougurt etc
- Fortified plant-based milks such as Oat, zoya, almond etc
- Fish with edible bones like tuna, Sardines etc
- Tofu made with calcium sulphate
Omega 3 – The brain fuel
Omega 3 fatty acids are a powerful nutrient that supports heart and brain health. They help in inflammation, lowering bad cholesterol levels, supporting healthy brain function thus improving mood. Omega 3 is beneficial in managing hormonal imbalances and reduces the risk of heart disease, which is something women are prone to as they age. The experts recommended intake of omega 3 in women is 250/500 mg. Pregnant and breastfeeding women require a higher dosage to support fetal brain and eye development.
Incorporate omega-3-rich foods like:
- Fatty fish (salmon, mackerel)
- Flaxseeds, chia seeds, walnuts
- Fortified eggs
Magnesium – The stress buster
Magnesium helps the body deal with stress, create adequate energy, improve sleep quality and build healthy bones. This mineral plays a key role in over 300 biochemical reactions in your body so it’s like an unsung hero of your body that keeps things running smoothly. Magnesium is very important for women to maintain overall wellbeing. Low magnesium levels can lead to weakness, fatigue, mood swings and headaches. As per ICMR dietary, the recommended intake of magnesium is 350 mg per day
Food sources for magnesium:
- Green vegetables like spinach, broccoli and kale
- Nuts: Almonds, cashews, and Brazil nuts
- Whole grains like oats, quinoa and brown rice
- Bananas, avocados, and dried figs
- Seeds: Pumpkin seeds, flaxseeds, and chia seeds
- Sweet corn, and peas
- Dark Chocolate: The healthier, the better
- Black beans, lentils, and chickpeas
Folate – The cell builder
It’s also known as vitamin B9 or folic acid. folate is also good for overall well-being, especially for improving the immune system, and energy production, preventing anaemia, reducing birth defects and protecting against heart diseases and stroke.
Folate/ Folic acid dosages for women are as follows:
- Non-pregnant women: 400 micrograms (mcg) per day
- Pregnant women: 600 mcg per day
- Breastfeeding women: 500 mcg per day
Food sources for folic acid:
- Green leafy vegetables like spinach, lettuce, collard green
- Fruits like oranges, grapes, lemons
- Lentils, black beans, chickpeas
- Avocado broccoli, asparagus, Beets
- Seeds like sunflower seeds, peanuts and almonds
The supplement intake amount given here is based on average nutritional guidelines and may not meet everyone’s specific needs. Always consult a nutritionist or your doctor before starting any supplements as they can guide you on an appropriate dosage based on individual health requirements.
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