The different nutrients women need and the way to get them
The body of men and women are different and hence their nutritional requirements also vary. In women, post puberty, lot of hormonal changes occurs within the body and the kind of food that women should consume depends a lot on this factor. The different phases of women’s life include menstruation, pregnancy, lactation and menopause, which result in loss of energy and nutrients from the body.
Hence it is important to stick to a healthy lifestyle so that these lost nutrients can be gained back. During adulthood, women need more calcium to maintain bone strength and during menstruation, iron intake is essential to replenish what has been lost. Though women need lesser calories than men, it is important that women consume at least 1500 to 2500 calories daily to maintain energy levels.
Hence it is vital for women to opt for a healthy diet so that their nutritional needs are met and they are able to lead a healthy and disease-free life.
The nutritional requirements that women need
- Iron: Women need more iron because during menstruation, a considerable amount of iron is lost. Because of this, women are more prone to have anemia and iron deficiency issues. The results of which are headaches, fatigues and weakness. Iron content in body also is reduced post menopause. Iron is also required during pregnancy as the baby’s blood system is also developing inside the mother’s body which requires enough iron intake. Doctors recommend at least 18 mg of iron daily for women of all ages but pregnant women require more iron content. Hence it is important to check the iron content of the body regularly.
The only way to ensure the required iron needed by the body is by a healthy diet. Food such as meat, fish, dairy products, green leafy vegetables, whole grains, cereals, peas, bean, legumes and nuts have good amount of iron in them. Along with foods rich in iron, one should also have more of Vitamin C because it helps in better absorption of iron from the food.
- Vitamin C: Vitamin C is an essential nutrient required by women as it helps sin building body cells, and is responsible for healthy tooth, gum and bones. Citrus fruits such as oranges, lemon, sweet lime, etc., are great sources of Vitamin C. Even papaya, strawberries, capsicum and broccoli are good sources of Vitamin C.
- Calcium: It is an important required by all, men and women, because calcium is required for bone building. In women, bones tend to become weaker after a certain age which causes the onset of osteoporosis, a condition which leads to weak and brittle bones. The calcium needs of women differ from age to age. For example, during the growing years, it is necessary to have a high intake of calcium because it is during this time that calcium is deposited in the bones. Women post the age of 35 and after menopause should at least ensure 1,200 mg of calcium daily. Older women should have more calcium so that their bones remain strong.
April 3, 2019 / admin /