6 essential nutrients for women

Filed in: Diet.

At each stage of a woman's life there is a mandatory need for different nutrients that her body needs.

Some of the essential nutrients are:

1. IRON

Iron is essential for healthy blood cells. It becomes especially important when girls start menstruating. If you do not take enough iron in your diet, it can cause anemia. People with anemia feel weak and tired, and they also look pale and dull. It is also recommended during pregnancy because at the time of delivery, there is a lot of blood loss. To avoid anemia later, pregnant mothers should take enough iron.

SOURCES: Eggs, fish, vegetables, green leafy vegetables, beans, etc.

2. CALCIUM

Calcium intake is recommended at every stage of a woman's life. In childhood it is necessary for the healthy development of teeth and bones. In adolescence and early adulthood it is required because the bones absorb calcium at that time. If not enough calcium is given, then the body begins to extract calcium from the bones, which can produce fragile bones. It can also lead to osteoporosis or osteoarthritis. During pregnancy, sufficient calcium intake is required for the development of bones.

SOURCE: Dairy products (such as milk, cheese, paneer, curd), almonds, green vegetables, broccoli, etc.

3. the water

Water consumption should increase at each stage of life. Water helps eliminate harmful toxins from the body in the form of sweat or urine. As your age increases, your kidneys become less efficient at removing toxins from the body. That is where the water will help eliminate them. Water also prevents acne and keeps the skin hydrated.

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4. MAGNESIUM

Low level of magnesium leads to PMS, osteoporosis, migraine. That is why it is advised to take enough magnesium in the diet. It helps the body cope with stress and also helps in the construction of bones.

SOURCES: Seeds of sesame, basil, broccoli, almond, banana, pumpkin seeds, avocado, spinach, etc.

5. OMEGA-3

Omega-3 helps relieve menstrual pain and also protects the bones against osteoporosis. It also helps to keep your heart healthy.

SOURCES: Fish, nuts, broccoli, flax seeds, olive oil, etc.

6. PROTEIN

Protein is one of the most essential components, since it provides you with energy and also protects you from muscle loss (since they are the building blocks of muscle tissue). It also strengthens your immune system. During pregnancy it helps the formation of amniotic fluid.

SOURCES: Egg, dairy products, dals, fish, chicken, etc.

Read the full article "6 essential nutrients for women" that Pramenta Kaur Deshmukh wrote on Practo.com here: https://www.practo.com/healthfeed/6-essential-nutrients-for-women-25484/post

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