Essential Nutrient Necessities of Every Woman!
The nutrient needs for each and every person are not exactly the same. Whilst majority of the people promote from the similar vitamins and minerals, a woman’s desires can be a petty diverse as her body goes via distinctive things during their life span.
Even though the vitamins and minerals are wanted by everyone, but women certainly need it as they go through pregnancies, and menstruation cycles. It is significant to acquire vitamins and minerals from food sources at any time you can.
Here are few essential nutrients that are vital for a woman to get.
Folic acid: For a woman of child-bearing age, folic acid is an essential vitamin since it endorses healthy pregnancy. Devoid of folic acid may upshot in neural tube blemishes that guide to cerebral palsy. You can attain folic acid from leafy green vegetables, avocado, and liver.
Iron: Iron is significant for growth and enhancements. Iron supplies and holds oxygen all around the body. Women lose blood during menstruation, which effects in iron loss. Lack of iron can produce fatigue, insomnia, and lack of concentration. Thus append more rich sources of iron like red meat, broccoli, kidney, beans, and liver.
Calcium: Calcium grounds behind healthy and strong bones and teeth. Also, Calcium is a key factor behind staying slim and dipping PMS symptoms. Rich sources of calcium include milk, cheese, spinach, kale, almonds, and black beans.
Vitamin D: Vitamin D is constructive for good mood, breast health, and the absorption of calcium. Most people pick up vitamin D from the sun, but it is not sufficient enough and with the doctor’s consultation, people can get vitamin D supplements.
Magnesium: Magnesium is a vital nutrient for nerves, muscle tone and keeps bones strong. It also aids to keep osteoporosis at wail. It prevents cardiovascular disease and controls blood pressure. Magnesium is highly rich in pumpkin seeds, spinach, black beans and almonds.
Vititamin E: Vitamin E is highly found in fatty foods such as oils, nuts, and seeds. It is a strong antioxidant. It is a prime factor for strong immune system and healthy eyes and skin. It combats free radicals and unstable oxygen molecules which formed because of air pollution and cigarette smoke. Women who aged above 19 years, requires 15 mgs of Vitamin E daily.
Omega-3 Fatty Acids: It helps in lessening blood pressure, inflammation and lowers your risk of various chronic diseases such as heart disease and cancer. Women need 1.1g of Omega-3 fatty acids every day. Wild salmon, non-white tuna, halibut, herring and sardines are rich sources of omega 3 fatty acids.
Potassium: Potassium is essential for the transmission of nerve impulses, normal muscle contraction, and fluid balance. It can reduce your risk of high blood pressure, heart disease and stroke. All meats, chicken and red meat, and fish like cod, fat-free yogurt, sweet potato, spinach and broccoli are good sources of potassium.
Vitamin C: Vitamin C is essential for maintaining a healthy immune system. It is a potent antioxidant that can avert cell damage. Vitamin C is vital for the production of collagen, the essential part of the connective tissue that helps keep skin, muscles, and other tissues healthy. Vitamin C is highly rich in sweet red pepper, oranges, kiwi, strawberries, and cantaloupe.
Fiber: Fiber foods reduce the risk of type 2 diabetes, heart disease and cancer. It upholds regular bowel movements and stops other intestinal problems, including diverticular problems. Some of the rich sources of fiber are fruits and vegetables, whole-grain breads and cereals, and whole grains like millet, quinoa, barley, wild rice and cracked wheat.
