5 essential nutrients for women’s health and their natural sources  |  Photo Credit: iStock Images
- The efficient functioning of a body depends on the balanced levels of nutrients present inside it.
- Insufficient nutrition can lead to various health issues and an unorganized and unhealthy lifestyle.
- Here what you need to know about the nutrients required for women.
New Delhi: A woman’s body goes through several changes at every age. Be it during the teenage years, childbearing years or senior years, the requirement of nutrients at every stage is critical. Deficiency of crucial nutrients in the body may lead to issues concerning diabetes, bone health, cardiovascular health, menstrual cycles, childbirth, etc. Including supplements in the diet may not be convenient for everyone, however, one great way of obtaining these nutrients is through a balanced diet. Regular exercise is also necessary as it adds to a healthy lifestyle.
5 essential nutrients for women’s health
Some of the most essential nutrients for women include:
- Iron: The deficiency of iron in women is popular because about 70 per cent of the total amount of iron present in the body, is found in the red blood cells. The loss of blood leads to lowered levels of iron in the body. This makes women vulnerable to iron deficiency because of their menstrual cycles. This may develop into anaemia. Iron is important because it helps in the transportation of oxygen to the tissues, synthesis of some hormones, and growth.
The natural sources of iron that you can inculcate in your diet and lifestyle include chicken, nuts, seafood, beans, spinach, tofu, etc.
- Calcium: This nutrient is important in maintaining bone, heart and muscle health. Deficiency of calcium in the body can lead to an increased risk of heart diseases and osteoporosis.
The natural sources of calcium that you can inculcate in your diet and lifestyle include milk, okra, spinach, kale, cheese, sardines, etc.
- B vitamins: B vitamins, especially folate, is essential for women during pregnancy. It contributes greatly to cell generation. Lack of folate can also lead to folate-deficiency anaemia in women as it also helps in the red blood cell synthesis.
The natural sources of B vitamins that you can inculcate in your diet and lifestyle include eggs, tuna, cheese, chicken, salmon, milk, oysters, etc.
- Magnesium: This is one of the nutrients that is important for a healthy pregnancy. Magnesium helps in promoting efficient functioning of nerves and muscles, painting healthy levels of blood pressure and blood sugar, and protein synthesis.
The natural sources of magnesium that you can inculcate in your diet and lifestyle include avocados, spinach, nuts, pumpkin seeds, dark chocolate, etc.
- Choline: This nutrient is important for maintaining the structural soundness of the cells. Furthermore, it helps in the synthesis of a chemical messenger called the acetylcholine. This is important for the regulation of muscle control, memory and mood.
The natural sources of choline that you can inculcate in your diet and lifestyle include broccoli, eggs, cauliflower, salmon, soybean oil, etc.
Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a professional healthcare provider if you have any specific questions about any medical matter.