Each of us needs specific nutrients to maintain a healthy body. However, in order to treat specific illnesses, women may require a variety of vital nutrients.
Here are the five ways to incorporate these nutrients into a healthy diet:
1) Iron
Every month, women lose blood as a result of their menstrual cycle, which could result in an iron shortage. You can experience an insufficiency that makes you feel tired and drowsy all day. With the aid of iron-rich foods, you must therefore compensate for the blood loss and boost your blood volume for the body’s regular development.
What to eat: To acquire your recommended daily intake of iron, incorporate enough lean meats, shellfish, nuts, and beans in your diet.
2) Calcium
Young women over the world are susceptible to osteoporosis, which can be prevented by strengthening their bones. We begin to lose bone density around the age of 35, but this can be stopped by consuming calcium, which strengthens bones.
What to eat: Foods high in calcium include milk, spinach, cheese, almonds, and black beans.
Read also: 8 Health And Beauty Benefits Of Tamarind
3) Vitamin D
Calcium and vitamin D are closely related because calcium cannot be absorbed by your bones and teeth without vitamin D. Brittle bones and bad dental health may result from this. Additionally, it has been observed that the majority of women with PCOD are also vitamin D deficient. Therefore, it is important to make sure your body is receiving enough of this nutrient.
What to eat: Suggesting vitamin D tablets to your doctor may be a smart idea. But one of the greatest ways to receive your daily dose of vitamin D is through sun exposure.
4) Magnesium
Magnesium is a mineral that the body needs in large quantities because it gives us energy and helps us cope with stress. Muscle cramps and spasms are common symptoms of magnesium deficiency, and some research even suggests that PMS may be caused by this nutrient’s deficiency.
What to eat: Unrefined (brown) grains, nuts, seeds, and green vegetables are some food sources of magnesium.
5) Fatty Acids Omega-3
Omega 3 fatty acids are essential for women because they lower blood pressure, reduce inflammation, protect against cancer and heart disease, and much more. It can lessen menstruation discomfort because it has anti-inflammatory qualities. Studies even imply that eating meals high in omega 3 can aid women with arthritis.
What to eat: Foods known to be excellent providers of omega-3 fatty acids include walnuts, cauliflower, wild salmon, and tuna.
