Women need calcium to strengthen bone health and the immune system. Omega-3 and vitamin B6 support brain health and reduce anxiety and depression.
Women in their twenties, mothers, and menopause need different nutritional regimens. The best way to ensure optimal health is to build a balanced diet full of essential nutrients.
Fiber
Fiber helps digestion, maintains good bowel movements, and reduces constipation. A healthy gut contributes to maintaining a healthy weight, reduces the risk of heart disease, and inhibits some types of cancer. Brown rice tea, apples, berries, broccoli and sprouts are high in fiber.
Vitamin D
Vitamin D supports calcium absorption, bone health, strengthens the immune system, and reduces the risk of some chronic diseases. Every person can absorb vitamin D from sunlight or food. Fatty fish, egg yolks, dairy products, and cereals help supplement vitamin D.
Calcium
Weak bones are common in women. Calcium helps maintain bone density, slowing down bone loss (an inevitable part of the aging process). This mineral also plays an important role in weight management and weight loss. Calcium also inhibits the production of hormones that cause fat accumulation in the body.
Add more milk, yogurt and cheese because milk provides good calcium. Tofu, almonds and green leafy vegetables are also rich in this mineral.
Protein
Protein is important for women’s health because it keeps the body healthy and increases muscle mass. They are also good for bones, cartilage, blood, and nourish skin, hair and nails. Protein helps the body heal itself from diseases and injuries, while also balancing hormones in women. Women should ensure their daily diet includes enough chicken, fish, eggs, cheese, tofu, and some nuts.
Vitamin B12
Vitamin B12 is important for nerve function, DNA synthesis and red blood cell production in the body. Women add meat, fish and eggs, apples, bananas and oranges to their daily diet so that their bodies get enough of this vitamin.
Magnesium
Magnesium is important for bone health, regulating blood sugar and nerves, and reducing premenstrual symptoms. This mineral also helps women sleep well and relax mentally. The diet should contain lots of green vegetables, beans, nuts, whole grains, and chocolate.
Iron
Iron is an indispensable component in the formation of minerals, proteins and blood plasma. Iron deficiency can easily lead to weakness, fatigue, paleness, and poor resistance. Women are susceptible to iron deficiency due to monthly menstruation and unscientific diet. To supplement iron for the body, women need to eat lots of beans, fish or eggs, red meat, and vegetables in their diet.
Vitamin B6
This vitamin helps in healthy brain development, creates neurotransmitters, improves mood, reduces nausea and related problems during pregnancy. Foods such as fish, bananas, green beans, and tofu provide vitamin B6.
Vitamin B9
Another nutrient that women, especially pregnant and breastfeeding women, should include in their diet is vitamin B9. This vitamin helps the fetus develop and reduces the risk of birth defects related to the spine. Women can eat green vegetables, citrus fruits, beans and peas to absorb vitamin B9.
Omega-3 fatty acids
Omega-3 supports brain health, reduces anxiety, depression and mood swings. The central nervous system needs this healthy fat to function, and not getting enough can cause inflammation throughout the body. It also enhances blood flow, helping to control chronic inflammation linked to diabetes, cancer, heart disease and Alzheimer’s.
Omega-3 fatty acids are found in fish oil, fatty fish (mackerel, salmon, sardines) and some seeds such as flaxseeds, chia seeds, and walnuts. People who like to eat vegetarian food should choose fruits like kiwi and papaya.