It is because of the present lifestyle and the busy life that women these days are facing many problems. A balanced diet seems to be a fad among women but how often do you practice it ? Some of the common problem that has increased rapidly among women are birth defects, complications in pregnancy, depression, osteoporosis, anemia, breast cancer. One can blame it to the diet regime and the work stress, but in the end its only you who can take care of your health. We are providing you list of some essential nutrients that a women needs to lead a healthy life.
Nutrients for Women
Folate or folic acid helps in growth and development women’s body and plays major role in preventing birth defects and pregnancy complications, anemia and also reduces risk of heart disease and cancers. Eat fiber rich diet as they contain folate, go for hole wheat or whole grain breads instead of normal breads that you get in market.
It is recommended to take 400 microgram of folate daily for women.
Calcium is a very important nutrient that women tend to ignore on daily basis. Calcium helps in strengthening bone and also maintaining overall health. Lack of calcium increases risk of osteoporosis (a painful bone-thinning disorder) later in life. Young women especially teenagers seem to avoid milk and other calcium rich diet.
Women aged 11-24 need 1,200 to 1,500 milligrams; age 24 to 50, 1,000 milligrams; after age 50, 1,000 milligrams if you are taking hormone replacement therapy, and 1,500 milligrams if you are not. Women should also get adequate amounts of vitamin D to help the body use calcium.
Fiber helps in digestion, and is a important nutrient in preventing certain stomach disorders. Vegetables and fruits are rich source of fiber.
25 to 35 gms of fiber is essential on daily basis
Women often lack in iron, deficiency of iron is the most common phenomenon seen in women these days, iron gives strength and increases blood level in body. People with iron deficiency cannot perform day to day activities fully. Women and children need more iron than the mens.
Teenagers should get at least 15 mg of iron a day, while women 20 to 50 should consume 18 mg. Women over 50 should shoot for 8 mg
The above mentioned were some of the supplements that a women needs on daily basis, it is important to consult a medical practitioner before taking any of the mentioned nutrients.