Women’s biological structure differs from men’s, requiring specific nutrients to maintain overall health. Throughout different life stages, hormonal changes impact their well-being. Incorporating essential vitamins and minerals into their diet can help reduce health risks and promote overall wellness.
Here is a list of six essential nutrients women must include in their diet according to Nutritionist Prabin Bhattarai:
1. Iron
Women need more iron to compensate for blood loss during menstruation. Iron deficiency can lead to anemia, causing fatigue, weakness, and dizziness. Consuming iron-rich foods like leafy greens, red meat, lentils, and nuts can help maintain optimal blood levels and energy.
2. Calcium
Calcium is vital, especially during pregnancy and menopause, as it strengthens bones and prevents osteoporosis. It also supports fetal bone development during pregnancy. Dairy products, leafy greens, and paneer are excellent calcium sources.
3. Magnesium
Magnesium plays a crucial role in energy production, nerve function, and bone health. Deficiency can lead to blood sugar and blood pressure issues. Cashews, almonds, avocados, salmon, leafy greens, legumes, and seeds are rich sources of magnesium.
4. Vitamin D
This vitamin is essential for strong bones and teeth as it helps in calcium absorption. It also supports immunity and reduces the risk of conditions like multiple sclerosis, diabetes, and certain cancers. Sun exposure is a natural source, while fatty fish, egg yolks, and fortified foods also provide vitamin D.
5. Vitamin B12
Vital for digestion and red blood cell production, vitamin B12 helps prevent anemia. It is found in cheese, eggs, fish, meat, dairy products, and fortified foods.
6. Biotin (Vitamin B7)
Biotin is essential for healthy hair, nails, and skin. It also plays a role in cell growth, fatty acid production, and energy metabolism. A deficiency can cause hair loss, brittle nails, and skin issues. Biotin is found in almonds, bananas, and eggs.
Ensuring a well-balanced diet with these essential nutrients can help women maintain good health and reduce the risk of deficiencies.
