If you want to stay healthy and live longer, your diet should be rich in several essential nutrients. Here are 9 important nutrients for women…
Women face many health challenges as they age. From menstruation and pregnancy to breastfeeding and menopause, their bodies go through a lot. And because of these persistent challenges, many women even struggle to balance their personal and professional lives, leading to stress. One of the things that can help women navigate this path more easily is a balanced diet. Consuming all the essential nutrients for women can help support longevity and a higher quality of life.
Folate
Folate is a vital nutrient that every woman should include in her daily diet. This nutrient helps to improve heart health, nerve function, skin and eye problems, digestion, blood circulation and energy production. During pregnancy, medical experts advise women to consume folate because it reduces the chance of birth defects in babies. Folate can be consumed in the form of green leafy vegetables, legumes, fortified cereals and citrus fruits. You can also add folate supplements to your diet, but only after consulting a specialist.
Calcium
Calcium is important for maintaining strong bones and teeth. Women are at high risk of osteoporosis, a condition characterized by brittle and weak bones, especially as they age. Therefore, adequate calcium intake is essential throughout a woman’s life. Calcium is rich in milk, yogurt, cheese, etc., but if you are vegan, you may prefer to take plant-based milk and leafy greens such as kale and spinach.
Vitamin D
Vitamin D is essential for calcium absorption, immune function and general health and acts as a hormone in the female body. To get some vitamin D, you can spend some time in the sun in the morning or afternoon and consume dairy products and oily fish to include vitamin D in your diet.
Iron
Iron is another essential nutrient needed to maintain blood health and helps prevent anemia. If iron is not consumed properly, fatigue and extreme weakness can occur. Experts recommend taking iron with foods rich in vitamin C for faster absorption and better digestion. Iron-rich foods include lean red meat, poultry, fish and beans.
Omega 3 fatty acid
Omega-3 fatty acids are essential for maintaining good heart health and reducing the risk of cardiovascular disease, the leading cause of death among women. You can get omega-3 fatty acids from sources such as plain butter, avocados, walnuts, chia seeds and olive oil. Including these foods in our diet can have a positive impact on our heart health.
Protein
Protein is the basic building component of life and is essential for muscle mass, immunological function and tissue repair. Women of all ages need adequate protein consumption to maintain overall health. Protein-rich foods include lean meat, poultry, fish, eggs, dairy products, lentils and tofu. A variety of protein-rich foods ensures a balanced intake of essential amino acids.
Vitamin C
Vitamin C, commonly known as ascorbic acid, is a powerful antioxidant that plays many important roles in women’s health. It promotes collagen synthesis, which benefits skin health and wound healing. In addition, vitamin C increases iron absorption, which makes it especially beneficial for women suffering from iron deficiency anemia. Vitamin C is abundant in citrus fruits, strawberries, bell peppers and broccoli.
Fiber
Fiber is a nutritional powerhouse that is beneficial for women of all ages. It supports healthy body weight, aids digestion and reduces the risk of chronic diseases such as heart disease and type 2 diabetes. Whole grains, fruits, vegetables, legumes and nuts are all rich in fiber. You can include these fiber-rich foods in your diet.
Potassium
Potassium is an electrolyte that is essential for healthy muscle and nerve function as well as blood pressure regulation. Adequate potassium consumption helps reduce the risk of hypertension and stroke. Potassium is abundant in bananas, oranges, potatoes, spinach and beans. It is important to balance potassium intake with sodium intake for optimal blood pressure control.
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